Sunday 11/18/12
12:00p Open Gym
6:00a Meet at EVCF for Furious 5 Competition 8:00a Open Gym 9:00a Competitors Training 10:00a Mobility 11:00a Romanian Conditioning 12-2p EVCF Weightlifting Club 2:00p Strongman Furious 5 Competition: Registration will be from 7am-7:30am (please don’t be late) and explanation of the first workout will be at 7:45am. When you register, your team is listed under
For total load: Thruster 7-5-3 (rest 1:30 between lifts) For time 6 Rope Climb 12 Atlas Stone Over shoulder 112/76 18 Overhead Squat 95/65 24 KB Snatch 53/35 (12 each arm) 30 Toes to Bar 36 Box Jump 24/20 42 Push-ups (hand release) 48 Walking Lunges (total steps) 54 Double Unders “Character is a diamond
4:00p Open Gym 5:00-7:00p Weightlifting Club 7:00p Powerlifting Club 7:00p Running Club
For total load: Weighted Dip 7-5-3 (rest 1:30 between lifts) “Jerry” For time: 1 Mile Run 2k Row 1 Mile Run “People don’t care how much you know until they know how much you care.”
Wednesday 11/14/12 Read More »
AMRAP 5:00 30 Squat Clean & Jerk 155/105 30 Bar Facing Burpees For total load: Power Clean 7-5-3 (Touch & Go) (rest 1:30 between sets) AMRAP 5:00 Bar Facing Burpees “After the game, the king and the pawn go into the same box.“ ~Italian Proverb
For total load: Push Press 7-5-3 (rest 1:30 between lifts) For time: 40 Wall Balls 30 Pullups 20 HSPU 30 Wall Balls 20 Pullups 10 HSPU 20 Wall Balls 10 Pullups 5 HSPU “It is foolish to fear what you cannot avoid.” ~Publius Syrus
This Saturday many of the EVCF Coaches will be competing in one of three events we are attending: The American Masters Weightlifting Championships (Monrovia, CA) Lift It Love It (CrossFit 480) SpartanFit Strongman Competition (SpartanFit CrossFit) Modified Schedule: 8:00a Open Gym 9:00a Open Gym 10:00a Open Gym 11:00a Open Gym 12:00p-2:00p Weightlifting Club
For total load: Thruster 9-7-5 (from rack) (rest 2:00 between lifts) “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats “The best way to make your dreams come true is to wake up.” ~Paul Valery