March 2020

The governor issued an executive order closing gyms in affected counties. Closure takes affect by close of business on Friday. EVCF will run regular classes Friday (3/20/20) closing at 6pm. 1. We will continue to post “Home Workouts”.2. Training in the park will be announced shortly. Sam will coordinate workouts in the park. 3. We […]

Upper Body Bench Press 5-5-5-5-5 (increase weight on last set by10lbs/5lbs from last week) Pullover & Press 6-6-6-6 Tempo Single-Arm Front Pulldown (:04 ecc) 8-8-8 Cable Seated Row 15-12-10-8 Triceps Pushdown 15-12-10-8 EZ Bar Curl 15-12-10-8 ________________________________ Sleds 8 rounds: 60yd Sled Push Shuttle 90/45 200m Recovery Jog ________________________________ Weightlifting Power Snatch 70% 2×2 75%

CrossFit “Christine” 3 rounds for time: 500m Row 12 Deadlift (body weight) 21 Box Jump 24/20__________________________ Competitor 4 rounds no measure: 1:00 Assault Bike 1:00 Ski Erg 1:00 Air Runner 1:00 Plank Hold Clean from blocks 70% 4×3 “Christine” For time: 500m Row 12 Deadlift (body weight) 21 Box Jump 24/20____________________________ Weightlifting Clean 70% 2×2

CrossFitFor load:Close Grip Bench Press 6–6-6-6-6*follow each set with 6-8 seated row “JT”For time:21-15-9Handstand Push-up Ring DipPush-up___________________________________ Competitor For load: Every 1:00 for 10:001 Power Clean & Push Press (add 10lbs/5lbs each set) For load:Weighted Chin-up 5-5-5-5-5(start light. make consistent increases) 3 rounds:No rest between exercises.12 Pullover 12 Seated Row 20 Band Pull Apart(alternate rounds

Upper Body Flex Leverage Chest Press 12-10-8-6 Flex Leverage Seated Row 12-10-8-6 3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Lateral Raise 8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises. 8-12 Cable Front Pulldown 8-12 Rear Delt Fly 8-12 Upright Row (alternate rounds with a partner) Cable

CrossFit For load:Clean & Jerk 3-3-3-3-3(make consistent increases) 5 rounds for time:3 Wall Walk9 Deadlift 225/15515 Calorie Row______________________________ Competitor No measure:1 Mile Run For load:Every 1:00 for 10:001 Power Snatch (make consistent increases) 5 rounds for time:3 Wall Walk9 Deadlift 225/15515 Calorie Row “Great things are not accomplished by those who yield to trends and

Upper Body Bench Press 5-5-5-5-5 (increase weight on last set by10lbs/5lbs from last week) EZ Bar Pullover 8-8-8-8 Two Step Hammer Strength Incline Press 8-8-8(two step: pause half way up on each rep) Two Step Seated Row 8-8-8(two step: pause half way up on each rep) 3 rounds:No rest between exercises.8 Tempo Pec Deck (:04

CrossFit 2 rounds for total reps:1:00 Double Under2:00 Toes to Bar3:00 Russian KB Swing 70/534:00 Burpee to Plate5:00 Rest_______________________________ Competitor For load:Every 1:00 for 10:001 Squat Clean (add 10lbs/5lbs each set) 2 rounds for total reps:1:00 Double Under2:00 Toes to Bar3:00 Russian Kettlebell Swing 70/534:00 Burpee to Plate5:00 Rest_________________________________ Weightlifting Clean70% 2×275% 1×180% 2×185% 1×190%

CrossFit For load:Close Grip Bench Press 8-8-8-8-8*follow each set with 8 seated row For time:400m Run40 Box Jump 24/20400m Run_______________________________________ Competitor No measure:2000m Row Power Clean & Push Press 70% 2×275% 1×280% 3×1 For total reps:Every 1:00 for 10:00Odd min: Ring Muscle-up Even min: Strict Handstand Push-up *start each minute with 20 double under(choose reps