Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING
WORKOUT OF THE DAY
Monday 4/6/20
Zoom Workouts8:00a Home Workout with Sam 9:00a Home Workout Sam 12:00p Barbell Movement Improvement with Meriah 4:00p EVCF Home Workout with Nick 6:00p EVCF Home
Saturday 4/4/20
9:00a Zoom Workout with Sam AMRAP 10:0010 Air Squat 9 Dumbbell Snatch Rt Arm 50/3510 Push-up 9 Dumbbell Snatch Lt Arm 50/35 _____________________________________ Weightlifting Test
Friday 4/3/20
Zoom Workouts8:00a CrossFit with Sam (minimal equipment) 9:00a CrossFit with Sam (minimal equipment) 12:00p Barbell type stuff. Drills, Stretching, etc with Meriah*Link in EVCF Facebook
Thursday 4/2/20
Zoom Schedule1:00p FitEssentials with Shanna5:00p Stretch with Shanna5:45p FitEssentials with Shanna*Links in EVCF Facebook Group_____________________________________ Home Workout 6 rounds for time:400m Run (rest 1:00 between
Wednesday 4/1/20
Home Workout 3 rounds for time:30yd Bear Crawl 50 Bicycle Crunches 30yd Duck Walk 50 Flutter Kicks 30yd Crab Walk 50 Russian Twist 30yd Walking
Tuesday 3/31/20
Home Workout 5 rounds:80yd Shuttle Run(alternate shuttles with a partner) (200m recovery walk)4 rounds:60yd Shuttle Run(alternate shuttles with a partner) (200m recovery walk) 3 rounds:40yd
Monday 3/30/20
9:00a Workout at Sunset Park 6:00p Workout at Sunset ParkSunset Park Address: 4700 W Ray Rd, Chandler, AZ 85226 ______________________________ Home Workout For time: 20
Saturday 3/28/20
7:30a Kettlebell at Kiwanis Park 9:00a Workout at Sunset Park 10:00a Workout at Sunset Park ________________________________ Weightlifting Snatch Build to 3×1 at Opener Clean &
Friday 3/27/20
5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park __________________________ At Home For time: 60-45-30 Double under Steps Walking Lunge Push-up Sit-up____________________________ Competitor Jerk 70%
Thursday 3/26/20
8:00a Hike (meet at EVCF) __________________________ Home Workout “Griff” For time: 800m Run 400m Backward Run 800m Run 400m Backward Run__________________________ Weightlifting Power Snatch 70%
Wednesday 3/25/20
5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park ____________________________________ Home Workout AMRAP 15:00 3-6-9-12-15… Jumping Jack Mountain Climber Leg Lever Burpee 3 rounds for
Tuesday 3/24/20
5:00p Hike (meet at EVCF) ____________________________________________ Home Workout No measure: 800m Jog 3 rounds for time. (record time for each) *300yd Shuttle Run (rest 1:30
Monday 3/23/20
Park Workout & Hike Schedule Monday 5:30a Sunset Park 9:00a Sunset Park 6:00p Sunset Park Tuesday 5:00p Hike (meet at EVCF) Wednesday 5:30a Sunset Park
Saturday 3/21/20
8:00a Workout at Sunset Park 9:00a Workout at Sunset Park 10:00a Workout at Sunset Park Sunset Park Address: 4700 W Ray Rd, Chandler, AZ 85226_____________________________
Friday 3/20/20
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
Thursday 3/19/20
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
Wednesday 3/18/20
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
Tuesday 3/17/20
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
Monday 3/16/20
CrossFit For load:Pause Squat 4-4-4-4(:02 Pause in bottom) For time:75 Wall Ball Shot 20/1450 Pull-up75 Kettlebell Swing 53/35*200m run at every break_____________________________ Competitor For load:Every
Saturday 3/14/20
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
Friday 3/13/20
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
Thursday 3/12/20
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
Wednesday 3/11/20
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
Tuesday 3/10/20
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
Monday 3/9/20
CrossFit For load:Pause Back Squat (:02 in bottom) 5-5-5(make consistent increases) For time:40 Wall Ball 20/1430 Pull-up20 Handstand Push-up30 Wall Ball20 Pull-up10 HSPU20 Wall Ball10
Saturday 3/7/20
Upper Body 3 rounds: No rest between exercises. 8 Tempo Chest Press (:04 ecc) 8 Tempo Seated Row (:04 ecc) (alternate rounds with a partner)
Friday 3/6/20
CrossFit “Isabel” For time:30 Snatch 135/95 _________________________ Competitor For load:Every 1:00 for 10:002 Power Snatch (make consistent increases) AMRAP 10:0020 Alt-Arm Dumbbell Snatch 50/3520 Box
Thursday 3/4/20
Upper Body Bench Press 5-5-5-5-5 3 rounds: No rest between exercises. 8 Incline Press 8 Tempo Pec Deck (:04 ecc) 8 Decline Press (alternate rounds
Wednesday 3/4/20
CrossFit AMRAP 20:00 10 Thrusters 95/6510 Box Jump Over 24/20 200m Run (alternate rounds with partner) _________________________________ Competitor No measure:1 Mile Run For load:Every 1:00
Tuesday 3/3/20
CrossFit For load: Split Jerk 5-5-5-5-5 *follow each set with 8-12 seated row “G.I. Jane” 100 Burpee Pull-up __________________________________ Competitor For load: Every 1:00 for
Monday 3/2/20
CrossFit For load: 1.5 Back Squat 2-2-2-2-2 (make consistent increases) 3 rounds for total reps: AMRAP 4:00 3 Deadlift 275/185 6 Calorie Row 18 Double
Saturday 2/29/20
Upper Body Complete as quickly as possible in good form: 50 Wide Chest 40 Pec Deck 30 Seated Dip (us a weight that allows 12
Friday 2/28/20
CrossFit For load:Snatch 1-1-1-1-1(make consistent increases) For time:42-30-18Wall Ball Shot 20/14Kettlebell Swing 53/35____________________________________ Competitor For time:20 Power Clean 135/9520 Front Squat 135/9520 Shoulder to Overhead
Thursday 2/27/20
Upper Body 12-10-8-6No rest between exercises.Bench Press Dumbbell Fly (alternate rounds with a partner) 12-10-8-6No rest between exercises.Seated Row Band Pull Apart (alternate rounds with
Wednesday 2/26/20
CrossFit & Competitor With a partner for time:2x 400m Run (each)-then-2 rounds (each)30 DB Walking Lunge 50/35 (one DB)30 DB Snatch 50/35(alternate rounds with partner)
Tuesday 2/25/20
CrossFit Push Jerk Build to a heavy set of 5 8 rounds for total reps: :20 Shoulder to Overhead 95/65 :10 Rest :20 Burpee Over
Monday 2/24/20
CrossFit For load: 1.5 Back Squat 3-3-3-3-3(make consistent increases) For time: 75 Double Under 35 Pull-up 15 Squat Clean 155/105 35 Pull-up 75 Double Under__________________________
Saturday 2/22/20
7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit _____________________________________ Upper Body 3 rounds: No rest between exercises. 8-12 Front pulldown
Friday 2/21/20
CrossFit For load: Snatch 2-2-2-2-2 4 rounds for time: 12 Alt-Arm DB Snatch 50/35 15 Toes to Bar 18 Wall Ball 20/14__________________________________ Competitor For load:
Thursday 2/20/20
Upper Body 4 rounds:No rest between exercises.6 Bench Press 10 Dumbbell Fly (alternate rounds with a partner) 4 rounds:No rest between exercises.6 Seated Row 10
Wednesday 2/19/20
CrossFit With a partner for time: 50-40-30-20-10 Calorie Row Box Jump Over 24/20 Sit-up *follow each round with 200m Farmer Carry 70/53____________________________________________________ Competitor For load:
Tuesday 2/18/20
CrossFit For Time: 5 rounds: 5 Pull-up 10 Push-up 15 Air Squat -then- 400m Run -then- 4 rounds: 5 Pull-up 10 Push-up 15 Air Squat
Monday 2/17/20
CrossFit For Load: 1.5 Back Squat 4-4-4-4 (make consistent increases) AMRAP 8:00 6 Power Clean 135/95 24 Double Under___________________________________ Competitor For load: Power Clean (floating)
Saturday 2/15/20
7:00a Competitor 7:00a Kettlebell 8:00a weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________________________ Upper Body 3 rounds: No rest between exercises. 8-12 Chest Press
Friday 2/14/20
CrossFit For load:Snatch 3-3-3-3-3(make consistent increases)AMRAP 7:00Burpee to a 6″ reach __________________________ Competitor For load:Power Snatch (floating) 3-3-3-3-3(make consistent increases) AMRAP 15:0015 Front Squat 135/9530
Thursday 2/13/20
Upper Body 4 rounds: No rest between exercises. 8 Bench Press 12 Dumbbell Fly (alternate rounds with a partner) 4 rounds: No rest between exercises.
Wednesday 2/12/20
CrossFit For time:20 Calorie Assault Air Runner 40 Pull-up 60 Thruster 75/5580 Calorie Row100 Double under ______________________________ Competitor For reps::30 Strict Pull-up :30 Rest :30
Tuesday 2/11/20
CrossFit “Diane” For time: 21-15-9 Deadlift 225/155 Handstand Push-up ____________________________ Competitor For load: Push Press (rebounding) 5-5-5-5-5 *follow each set with 1 rope climb. Back
Monday 2/10/20
CrossFit & Competitor “Azalea” With a partner for time: 2 rounds: 2x 200m Run (each) 2x 400m Run (each) 4x 5 Burpee (each) 20 Kettlebell
Saturday 2/8/20
Upper Body 4 rounds:No rest between exercises:6 Chest Press 10 Wide Chest (alternate rounds with a partner) 4 rounds:No rest between exercises:6 Seated Row 10
Friday 2/7/20
CrossFit “The Other Total” For load:Power Clean 1-1-1 For load:Bench Press 1-1-1 For load:Overhead Squat 1-1-1____________________________ Competitor For time: 50-40-30-20-10Double Under (unbroken) For load:Overhead Squat
Thursday 2/6/20
Upper Body For load: Pullover & Press 8-6-4-4 (make consistent increases) 3 rounds: No rest between exercises. 8-12 Dumbbell Incline Press 8-12 Pec Deck 8-12
Wednesday 2/5/20
CrossFit For time:0:00-10:00 to complete.800m Run 50 Box Jump 24/20 (rest with remaining time) For time:10:00-20:00 to complete.800m Run 50 Toes to Bar (rest with
Tuesday 2/4/20
CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict Pull-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken) For time:
Monday 2/3/20
CrossFit For time: 70-50-30 Double under Kettlebell Swing 53/35 Sit-up _________________________ Competitor For load: Power Snatch (floating) 5-5-5-5-5 (make consistent increases) Back Squat 70% 1×4
Saturday 2/1/20
7:00a Competitor 7:00a Kettlebell 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit Weightlifting Meet at CrossFit Blade_______________________________________ Upper Body For load:Front Pulldown 8-8-8-8(alternate sets with a
Friday 1/31/19
CrossFit & Competitor “Row, Nancy, Row” 5 rounds for time: 500m Row 15 Overhead Squat 95/65 “Happiness lies in the joy of achievement and the
Thursday 1/30/20
Upper Body For load:Pullover & Press 8-8-6-6 “16’s”Chest Press “16’s”Front Pulldown “16’s”Shoulder Press “16’s”Seated Row “16’s”Seated Dip 4 rounds:No rest between exercises.8 EZ Bar Biceps
Wednesday 1/29/20
CrossFit With a partner for time:1000m Run 100 Burpee1000m Run 100 Burpee1000m Run _________________________Competitor 3 rounds no measure:25 Wall Ball Shot 20/1450 Double under For
Tuesday 1/28/20
CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict Pull-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken) For time:
Monday 1/27/20
CrossFit For load: Power Clean 5×2 (constant load) AMRAP 8:00 4-8-12-16-20.. Box Jump Over 24/20 Lateral Ball Slam 20/14 __________________________________________________ Competitor For load: Every 1:00
Saturday 1/25/20
7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ________________________________ Upper Body 10-12-14-16 (decreasing load) No rest between exercises.Shoulder PressSeated Row
Friday 1/24/20
CrossFit & Competitor 5 rounds for time: 400m Run 60 Double under 12 Thruster 95/62 “One can acquire everything in solitude except character.” ~Stendhal
Thursday 1/23/20
Upper Body For load: Pullover & Press 8-8-8-8 “16’s” Chest Press “16’s” Front Pulldown “16’s” Shoulder Press “16’s” Seated Row “16’s” Seated Dip 4 rounds:
Wednesday 1/22/20
CrossFit AMRAP 30:00 (with a partner)50 Box Jump 24/2050 Toe to Bar 50 Wall Ball Shot 20/1450 Dumbbell Power Clean 50/35(partner holds plank while other
Tuesday 1/21/20
CrossFit For total reps: Every 1:00 for 10:00 Odd min: Strict Pull-up Even min: Strict Handstand Push-up (choose reps prior to start. unbroken) For total
Monday 1/20/20
CrossFit For load: Power Clean 5×4 (constant load) For time: 50 Sit-up 25 Russia Kettlebell Swing 70/53 90′ Walking Lunge 40 Sit-up 20 Russia Kettlebell
Saturday 1/18/20
Upper Body 21-15-9 No rest between exercises. Chest Press Seated Row (alternate rounds with a partner) 21-15-9 No rest between exercises. Front Pulldown Seated Dip
Friday 1/17/20
CrossFit For load: Overhead Squats 5×3 3 rounds for total reps: 5:00 AMRAP 5 Rope Climb 10 DBall Over the Shoulder 150/100 Max Reps Box
Thursday 1/16/20
Upper Body “DC Sets” Pullover “DC Sets” Chest Press “DC Sets” Seated Row “DC Sets” Shoulder Press “DC Sets” EZ-Bar Curl “DC Sets” Flex Triceps
Wednesday 1/15/20
CrossFit For time:800m Run-then-3 rounds:30 Alt Arm Dumbbell Snatch 50/3515 Burpee to Plate-then-800m Run___________________________________ Competitor No measure:30-20-10Calorie Ski ErgCalorie Assault Bike Calorie RowCalorie Air Runner
Tuesday 1/14/20
CrossFit “Demetrius” For time: 20-16-12-8-4 Bench Press 155/105 Calorie Row__________________________________ Competitor At a moderate load: Pause Jerk (:02 in dip) 2-2-2-2-2 (make consistent increases) For
Monday 1/13/20
CrossFit For load:Power Clean 5×3 AMRAP 20:0080 Double Under40 Air Squat20 Toes to Bar_____________________________________________ Competitor Snatch 75% 1×380% 1×385% 2×2 Snatch Pull100% 2×3110% 2×2 Back
Saturday 1/11/20
7:00a Competitor 7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit 6:00p Year End Party & Awards!!________________________________ Upper Body 3 rounds:No rest between
Friday 1/10/20
CrossFit For Load: Overhead Squat 5×5 For time: 30 Deadlift 225/155 50 Burpee Over the Bar 70/60 Calorie Row_____________________________ Competitor No measure: 21-15-9 Calories on
Thursday 1/9/20
Upper Body “DC Sets”Pullover “DC Sets”Chest Press “DC Sets”Seated Row “DC Sets”Shoulder Press“DC Sets”EZ-Bar Curl“DC Sets”Flex Triceps Extension *”DC Sets” (Dogg Crapp)Choose a weight that
Wednesday 1/8/20
CrossFit 3 rounds: :45 Side Plank Lt :15 Rest :45 Side Plank Rt :15 Rest :45 Forearm Plank :15 Rest AMRAP 7:00 7 Thruster 95/65
Tuesday 1/7/20
CrossFit For Load:Bench Press 6-4-2-2-2 3 rounds for time:20 Pull-up400m Run20 Handstand Push-up (rest 1:00 between rounds) ____________________________ Competitor At a moderate load:Pause Jerk (:02
Monday 1/6/20
CrossFit For Load: Power Clean 5×5 4 rounds for total reps: 1:00 Russian Kettlebell Swing 70/53 1:00 Ball Slam 20/14 1:00 Box Jump 24/20 1:00
Saturday 1/4/20
7:00a Competitor7:00a Kettlebell 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________________________ Upper Body 3 rounds: No rest between exercises: 10 Dumbell Incline Press
Friday 1/3/20
CrossFit & Competitor Barbell Cycling Clean & Jerk “Karen Meets Grace” 5 rounds for time: 30 Wall Ball Shots 20/14 6 Clean & Jerk 135/95
Thursday 1/2/20
Upper Body 4 rounds:No rest between exercises:6 Chest Press 10 Wide Chest (alternate rounds with a partner) 4 rounds:No rest between exercises:6 Seated Row 10
Wednesday 1/1/20
Holiday Hours 9:00a-12:00p Open Gym _________________________________________ Competitor 8 rounds no measure:1:00 Ski Erg 1:00 Assault Bike 1:00 Row Clean from blocks (BK)70% 1×375% 1×380% 3×2
Tuesday 12/31/19
New Years EveGym Closes at 6:00p___________________________________CrossFit Skill Kipping Pull-up/Bar Muscle-up AMRAP 15:00 2 Bar Muscle-up 7 Parallette Pass Through 12 Box Jump Over 24/20______________________________________ Competitor
Monday 12/30/19
CrossFit For load: Bench Press 8-6-4-4-4 (make consistent increases) 5 rounds for time: 21 Calorie Row 15 Hand Release Push-up 9 Deadlift 225/155_______________________________ Competitor Snatch
Saturday 12/28/19
7:00a Competitor 7:00a Kettlebell8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit ______________________________________ Upper Body “Cumulative Set” Wide Chest Press “Cumulative Set” Pec Deck “Cumulative
Friday 12/27/19
CrossFit “Helen”3 rounds for time:400m Run 21 Kettlebell Swings 53/3512 Pull-ups ____________________________ Competitor Power Snatch 70% 2×375% 3×2 Deadlift Build to 1RM “Helen”3 rounds for
Thursday 12/26/19
Holiday Hours9:00a-12:00p Open Gym ___________________________________ Upper Body3 rounds: No rest between exercises. 8-12 Shoulder Press 8-12 Seated Row 8-12 Seated Dip (alternate rounds with a
Wednesday 12/25/19
Gym Closed for Holiday Merry Christmas!____________________________ Weightlifting Clean from blocks (BK)75% 4×3 Clean Pull90% 4×4 Increase weight on last set from previous week.Barbell Box Step-up
Tuesday 12/24/19
Holiday Hours 9:00a-12:00p Open Gym _________________________________ CrossFit “12 Days of Christmas” _________________________________ Weightlifting At a moderate load:Pause Jerk (:02 in split) 3-3-2-2-2(make consistent increases) At
Monday 12/23/19
CrossFit For load: Bench Press 10-8-6-6 (make consistent increases) With a partner for time: 100′ Plate Push 45/35 200m Farmers Carry 70/53 300 Double Under
Saturday 12/21/19
7:00a Competitor 7:00a Kettlebell8:00a Weightlifting 9:00a CrossFit 9:00a Upper Body 10:00a CrossFit_____________________________________ Upper Body 3 rounds: No rest between exercises. 8 Tempo Pec Deck (:03
Friday 12/20/19
CrossFit 2 rounds for total reps: AMRAP 3:00 25 Thruster 95/65 Max Reps Toes to Bar (rest 3:00) AMRAP 3:00 25 Sumo Deadlift High Pull
Thursday 12/19/19
Upper Body “Cumulative Set” Wide Chest Press “Cumulative Set” Pec Deck “Cumulative Set” Seated Row “Cumulative Set” Flex Rear Dely Fly “Cumulative Set” Seated Dip
Wednesday 12/18/19
CrossFit For time:1000m Row AMRAP 12:00 6 Power Snatch 95/6512 Burpee24 Double under___________________ Competitor Clean from blocks (BK)70% 1×375% 2×280% 3×1 DeadliftBuild to a heavy
Tuesday 12/17/19
CrossFit For load:Bench Press 12-10-8-8 (make consistent increases) For time:21-15-9 Pull-up Kettlebell Swing 53/35 Handstand Push-up Kettlebell Swing ___________________________ Competitor 5 rounds no measure:10 Calorie
Monday 12/16/19
CrossFit “Kelly” 5 rounds for time: 400m Run 30 Box Jump 24/20 30 Wall Ball Shot 20/14 __________________________ Competitor Snatch 70% 1×3 75% 2×2 80%
Saturday 12/14/19
7:00a-9:00a Open Gym Iron Athlete Winter Open Weightlifting Meet 9:00a-10:00a Women Weigh-in11:00a Women Lift 12:00p-1:00p Men Weigh-in 2:00p Men LiftImmediately Following Women’s Session:Arizona Weightlifting Federation
Friday 12/13/19
CrossFit For load:Sumo Deadlift 1-1-1-1-1(make consistent increases) “D.T.”5 rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead ____________________________ Competitor Power Snatch 70%