2011

2:30-7:30p Open Gym / EVCF Weightlifting Club

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats ——————————————————- 2:30p East Valley Tweenz 3:30p East Valley Kidz 6:00p East Valley Running Club

For load: Power Clean 5-5-5 Push Press 5-5-5 Front Squat 5-5-5

Jackie For time: 1000m Row 50 Thrusters 45/35 30 Pull Ups ——————————————————- 6:00p EVCF Running Club 6 (150m Sprint / 150m Jog) Rest 3:00 100m Sprint

No Rowing Class today The EVCF Coaches will be in Colorado this weekend for the CrossFit Regional Competition!

6:00a Trail Run at South Mtn (carpool leaves EVCF at 5:30a) 12:00-4:00p Open Gym / EVCF Weightlifting Club The EVCF Coaches will be in Colorado this weekend for the CrossFit Regional Competition!

For time: 20 Cal Row 30 HSPU 40 Weighted Sit-ups  30/20lbs 50 Ring Dips 60 Squats 70 Double Unders —————————————————— No Kidz or Tweenz Class today The EVCF Coaches will be in Colorado this weekend for the CrossFit Regional Competition!      

4:00-8:00p Open Gym

For time: 15-12-9 Box Jump 24/18 T2B 5 rounds for time: 5 Deadlift 275/185 10 Burpee ——————————————————– 6:00p EVCF Running Club 2x(100,150,200) + 1×100 (all out) Jog back recoveries

For load: Hang Clean 5-4-3-2-1 Thruster (from back) 5-4-3-2-1 ——————————————————– 6:30p EVCF Weightlifting Club