May 2020

Home Workout At Jog Pace:*300yd Shuttle Run (rest 1:30) At 2/3 Speed Pace:*300yd Shuttle Run (rest 1:30) For time:*300yd Shuttle Run (rest 1:30) At 2/3 Speed Pace:*300yd Shuttle Run (rest 1:30) At Jog Pace:*300yd Shuttle Run *to complete a 300yd shuttle:Place a cone at 25yd.Sprint to the cone and back 6 times._____________________________ CrossFit For load:Seated […]

Home Workout 8 rounds::20 Kick Sit :10 Rest :20 Frog Squat :10 Rest :20 Mountain Climber :10 Rest :20 V-up :10 Rest :20 Superman Hold 1:00 Rest_____________________ CrossFit For load:Standing Press 8-8-8-8(make consistent increases) 5 rounds for time:5 Deadlift 225/18510 Burpee Over the Bar____________________ Competitor For reps::30 Handstand Push-up :30 Rest :30 Ring Dip :30

Home Workout3 rounds for time:400m Run 15 Push-up 30 Air Squat 15 Push-up__________________________ CrossFit “Half Murph”For time:800m Run 50 Pull-up100 Push-up 150 Air Squat 800m Run_________________________ Competitor For load:Every 1:00 for 10:001 Snatch (add 10lbs/5lbs each set) For load:Every 1:00 for 10:001 Back Squat(add 20lbs/10lbs each set) “Half Murph”For time:800m Run 50 Pull-up100 Push-up 150

8a-12p Open Gym ________________ Weightlifting Snatch 70% 2×275% 1×180% 1×185% 2×190% 1×195% 2×1 Clean + Jerk 70% 2+275% 1+280% 2(1+1)85% 1+290% 1+2 1.5 Front Squat Build to a heavy set of 2 “I like to see a man proud of the place in which he lives. I like to see a man live so that

Gym Schedule Friday (5/15)8-12 Open Gym4-7 Open Gym___________________________ Home Workout 50-40-30-20-10Steps Walking LungeBicycle Crunch Double under____________________________ Barbell Home Workout “DT”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead___________________________ Competitor For time: 60 Sit-up 50 Double Under 10 Shoulder to Overhead 185/12540 Double Under 8 Shoulder to Overhead 30 Double under 6

Gym Schedule 5/13-5/17Wednesday (5/13)9a-2p Equipment Return 5p-6p Equipment Return Thursday (5/14)8-12 Open Gym 4-7 Open Gym Friday (5/15)8-12 Open Gym 4-7 Open Gym Saturday (5/16)8a-12p Open Gym Sunday (5/17)10a-12p Open Gym ________________________________ Zoom Schedule 12:30p FitEssentials With Shanna 5:00p Flexibility & Core with Shanna 5:45p FitEssentials With Shanna*Links in EVCF Facebook Group._______________________________ Home Workout AMRAP

Zoom Schedule 7:30a Barbell with Meriah8:00a EVCF Home Workout with Sam4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.______________________________ Home Workout For time:100 Air Squat 1 Mile Run____________________________ Barbell Home Workout Each set unbroken. Constant load.10-9-8-7-6-5-4-3-2-1Bench Press or Floor PressBent Barbell Row or Ring Row Each set unbroken. Constant

Zoom Schedule9:00a Family Workout with Samuel 12:30p FitEssentials with Shanna 5:00p Flexibility & Core with Shanna5:45p FitEssentials With Shanna______________________________________ Home Workout 8 rounds::20 Kick Sit :10 Rest (rest 1:00) 8 rounds::20 V-up :10 Rest (rest 1:00) 8 rounds::20 Push-up :10 Rest (rest 1:00) 8 rounds::20 Sit-up :10 Rest (rest 1:00) 8 rounds::20 Mountain Climber:10 Rest______________________________________

Zoom Schedule7:30a Barbell with Meriah 8:00a EVCF Home Workout with Samuel4:00p EVCF Home Workout with Nick6:00p EVCF Home Workout with Nick*Links in EVCF Facebook Group.__________________________ Home Workout For time:400m Run 21 Burpee400m Run 15 Burpee400m Run 9 Burpee___________________________ Barbell Home Workout For load: (each round unbroken) 5-4-3-2-1Power Clean Front Squat Jerk(rest 2:00 between rounds)___________________________ Competitor

Zoom Schedule 9:00a Workout with Sam *Link in EVCF Facebook Group.__________________________ Weightlifting Snatch 70% 1×175% 1×180% 1×185% 1×1 90% 1×180% 1×185% 1×190% 1×1 Clean + Jerk 2 waves:75% 2+180% 2+185% 2+1 1.5 Front Squat Build to a heavy set of 3 RDL 4-4-4 “If you can’t convince them, confuse them.” ~Harry S Truman