2011

AMRAP 20:00 400m Run Muscle-up *Your score is total number of Muscle-ups. [youtube]FKcnpJSAsbo[/youtube] “Endurance is patience concentrated.” ~Thomas Carlyle

Labor Day 10:00 is the only time we’ll be open Monday. Come in and max or work on skills. For load: Power Clean 1RM Push Press 1RM Back Squat 1RM “Security is mostly a superstition. It does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is

12:00 Rowing Class

6:00a EVCF Running Club at Corona del Sol Track 12:00-4:00p EVCF Weightlifting Club / Open Gym “Avoid self-pity, because you can be pitiful or powerful, but you can’t be both.”

“Fran” For time: 21-15-9 Thruster 95/65 Pull-up “A bad habit never disappears miraculously; it’s an undo-it-yourself project ~Abigail Van Buren

6:00a EVCF Running Club 5K & Stretch 2:30-7:30p EVCF Weightlifting Club / Open Gym “I can’t imagine a person becoming a success who doesn’t give this game of life everything he’s got!” ~Walter Cronkite

“What the Helen?” For total time: 1 round for time: 400m Run 21 KBS 53/35 12 Pull-ups Rest 3:00 2 rounds for time: 400m Run 21 KBS 12 Pull-ups Rest 6:00 3 rounds for time: 400m Run 21 KBS 12 Pull-ups “Those who do not recognize the physiological import of CrossFit – unprecedented increases in 

For load: Power Clean 2RM Push Press 2RM Back Squat 2RM 1:00 for distance: Prowler Push 180lbs/120lbs “To hell with circumstances; I create opportunities.” ~Bruce Lee

5 rounds for total reps: Muscle-up HSPU Rest 2:00 For time: Double Under 5-10-15-20-25-30-25-20-15-10-5 (unbroken) Strict Pull-up 1-2-3-4-5-6-5-4-3-2-1 For time: 500m Row “Change is the law of life. And those who look only to the past or present are certain to miss the future.” ~John F. Kennedy

12:00 Rowing Class