May 2012

For load: Every 2:00 for 10:00 3 x 1.5 Press 5 rounds alternating with a partner for time: 3 Wall Climbs 5 HSPU 7 Ring Dips 9 Push-ups “The art of living is more like wrestling than dancing.” ~Marcus Aurelius

8:00a Trail Run (carpool from gym at 7:30) 10:00a Painting New Space 12:00p Open Gym

The Weightlifters will be at the Grand Canyon State Games (Performance One) 9:00a Women lift 11:00a Men lift EVCF Schedule 9:00a Sprints & Shuttles 10:00a CrossFit 11:00a Stretch/Gymnastics 12:00p-2:00p EVCF Weightlifting Club

For total load: Every 1:00 for 10:00 1 Snatch Balance 1 Overhead Squat Alternating with a partner for time: 100 Pull-ups 120 Push-ups 140 Sit-ups 160 Squats (only one person works at a time) “The superior man acts before he speaks, and afterwards speaks according to his action.” – Confucius

4:00p Open Gym 5:00p-7:00p EVCF Weightlifting Club 8:00p Stretch/Gymnastics

For total load: Every 1:00 for 10:00 1 Jerk 3 rounds for time: 250 Row 25 Ring Dips 250 Run 25 Double Unders (unbroken) “Things that hurt, instruct.” ~Benjamin Franklin  

For total load: Every 1:00 for 10:00 1 Snatch Alternating with a partner for time: 8-7-6-5-4-3-2-1 HSPU T2B KBS 70/44 “Be brave.  Take risks.  Nothing can substitute experience.” ~Paulo Coelho

For total load: Every 1:00 for 10:00 1 Clean & Jerk “Grace” For time: 30 Clean & Jerk 135/95 “Good judgment comes from experience, and a lot of that comes from bad judgment.” ~Will Rogers

8:00a Trail Run  12:00p Open Gym

9:00a Sprints & Shuttle  10:00a CrossFit Skills  11:00a Open Gym  12:00p-2:00p EVCF Weightlifting Club