2011

For time: 5-4-3-2-1 Deadlift 315/205 Clean & Jerk 185/120 -Full Recovery- AMRAP 1:00 Tire Flip _________________________________ 6:00pm EVCF Running Club Jog 5:00 3 x (200,400)  Full recovery between sprints Jog 5:00

12:00-4:00p Open Gym/Weightlifting 1:00p Meet at EVCF for carpool to CrossFit Magna for wod 11.5

For time: 1600m Run Rest 4:00 800m Run Rest 2:00 400m Run

No Morning Hours 2:00-8:00p Open Gym / Weightlifting   6:00p EVCF Running Club ____________________________ EVCF Running Club news!   Starting next week, we will be meeting on Monday and Wednesday at 6:00p for our runs. We will be meeting this Thursday for a group run that can range anywhere from 1 mile to 5 miles.

For time: 50-40-30-20-10 KBS 53/35 Sit-ups _____________________________ 3:45-4:25p East Valley Kidz

For load: Thruster 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets ____________________________ 6:00p EVCF Running Club 1000 warm up 2x (300,500,300 Full Recovery) 1000 meter cool down 

5 rounds for time: 250m Run 10 Pull-ups 25 Squats 10 Pull-ups

Pat’s Run (contact Sadie) 12:00-4:00p Open Gym/Weightlifting 1:00p Meet at EVCF for carpool to Full Strength for wod 11.4

Skills Practice: Clean For load: Power Clean 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets   Sectionals wod 11.4 2:00p at CrossFit Full Strength

No Morning Hours 2:00-8:00p Open Gym / Olympic Lifting