January 2013

For load: Front Squat 3-3-3-3-3 (rest 1:30 between sets) AMRAP 15:00 6 Burpees 9 Box Jumps 24’/20′ 12 Kettlebell Swings 53/35 “If you want to gather honey, don’t kick over the beehive.” ~Dale Carnegie

4:00p Open Gym 5:00p Kettlebell Class 5-7p Weightlifting Club 7:00p Powerlifting Club

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats “If there is no wind, row.” ~Latin proverb

For time: 5-4-3-2-1 Snatch (squat) 135/95 Ring Muscle-up “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-up “Life begins at the end of your comfort zone.” ~Neale Donald Walsch

For total time: 10:00 allotted to complete each workout.  At the end of 10:00 the next workout begins.  If you finish early you have the remaining time to recover before starting the next workout. 3 Rounds for time: 7 Wall Walks 21 Calorie Row 3 Rounds for time: 14 Toes to Bar 28 Wall Ball

12:00p Open Gym

EVCF has athletes competing in the Winter Open.  Webcast is on SICFIT.com 7:00a Trail Run at South Mountain (Carpool leaves EVCF at 6:30a) 8:00a Open Gym 9:00a Team Wod 10:00a Mobility 11:00a Romanian Conditioning 12-2p Weightlifting Club

For load: Back Squat 5-5-5-5-5 (rest 2:00 between sets) For load: Press 5-5-5-5-5 (rest 2:00 between sets) For load: Deadlift 5-5-5-5-5 (rest 2:00 between sets) “Winners are losers who got up and gave it one more try.” ~Dennis DeYoung

4:00p Open Gym 5-7p Weightlifting Club 5:00p Kettlebell Class 7:00p Powerlifting Club

3 rounds for load: 2 Power Snatch (rest 1:30) 3 rounds for time: 750m Row rest 1:00 75 Double Unders rest 1:00 “There is no education like adversity.” ~Benjamin Disraeli