Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING
WORKOUT OF THE DAY
![](https://eastvalleystrength.com/wp-content/uploads/2024/04/IMG_6712-300x199.jpeg)
Wednesday 4/3/24
CROSSFITBent Over Dumbbell Row10(L) 10(M) 10(MH) 10(H)*follow each set with 15 band pull apart 10 rounds for time:200m Run10-9-8-7-6-5-4-3-2-1 of…Handstand Push-upKB Swing 53/35 ___________________________ STRONGFITWeek
![](https://eastvalleystrength.com/wp-content/uploads/2024/04/434527862_18432410329025263_4810230783348527658_n-300x300.jpg)
Tuesday 4/2/24
CROSSFITDumbbell Bulgarian Split Squat6(L) 6(M) 6(MH) 6(H)*follow each set with 8 med ball hamstring curl 3 rounds for time:20 Box Jumps 24/2015 Front Squat 135/9510
Monday 4/1/24
CROSSFITDumbbell Incline Bench Press10(L) 10(M) 10(MH) 10(H)*follow each set with 15 band biceps curl AMRAP 15:0030 Sit-up20/16 Calorie Row10 Power Snatch 75/55 _____________________________ STRONGFITWeek 32
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/IMG_9697-222x300.jpg)
Saturday 3/30/24
SLEDS3 rounds:20m Sled Push Shuttle 135/9020m Sled Push Shuttle20m Sled Push Shuttle40m Sled Push Shuttle40m Sled Push Shuttle80m Sled Pull Shuttle80m Farmers Carry 70/44(alternate shuttles
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/17690995_10211119652159876_1486724407_n-239x300.jpg)
Friday 3/29/24
CROSSFITDumbbell Romanian Deadlift8(L) 8(M) 8(MH) 8(H)*follow each set with 8 heel elevated goblet squat 5 rounds for time:12 Thruster 95/6521 KB Swing 53/35 __________________________ STRONGFITWeek
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/279455460_5483922514974910_9058407716729608545_n-300x264.jpg)
Thursday 3/28/24
UPPER BODYMachine Shoulder Press10(L) 8(M) 6(H) 15(MH) Supinated Pulldown10(L) 8(M) 6(H) 15(MH) Machine Dip10(L) 8(M) 6(H) 15(MH) EZ Bar Curl10(L) 8(M) 6(H) 15(MH) EZ Bar
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/Lee-Anne-218x300.jpeg)
Wednesday 3/27/24
CROSSFITBent Over Dumbbell Row12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band pull apart For time:21 Toes to Bar21 Burpee400m Run15 Toes to Bar15 Burpee400m
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/10561564_10152591999352458_3086692793736482488_n-300x300.jpg)
Tuesday 3/26/24
CROSSFITBulgarian Split Squat8(L) 8(M) 8(MH) 8(H)*follow each set with 8 med ball hamstring curl For time:35 Wall Ball 20/14100 Double Under50 DB Snatch 50/35100 Double
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/10449191_674179239286148_3632360413766075111_n-225x300.jpg)
Monday 3/25/24
CROSSFITIncline Dumbbell Bench Press12(L) 12(M) 12(MH) 12(H)*follow each set with 15 band biceps curl 4 rounds for total reps:AMRAP 4:0021/15 Calorie Row15 Hand Release Push-up9
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/671a0532-200x300.jpg)
Saturday 3/23/24
SLEDSContinue until failure:40yd Backward Drag 45/040yd Backward Drag 90/4540yd Backward Drag 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/243313654_4798117376888764_5543167694841890278_n-300x300.jpg)
Friday 3/22/24
CROSSFITBarbell Lunge8(L) 8(M) 8(MH) (each leg)*15 Banded Kick Backs after each set 3 rounds for time:750/600m Row25 Wall Balls 20/14 _______________________ STRONGFITWeek 12 rounds: (very
![](https://eastvalleystrength.com/wp-content/uploads/2023/06/IMG_0014-300x200.jpg)
Thursday 3/21/24
UPPER BODY4 rounds:No rest between exercises.8 Chest Press10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Pullover12 Bench Dip (add
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/IMG_3476-300x276.jpeg)
Wednesday 3/20/24
CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*15 Banded Straight Arm Pulldowns after each set For time:15 Burpees to 6″30 Russian KB Swing 70/5315 Burpees to 6″45 Toes
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/275850293_971455007070492_7690980600344584092_n-139x300.jpg)
Tuesday 3/19/24
CROSSFITFront Squat5(L) 4(M) 3(MH) 2(H)*10 Banded Side Steps (each way) after each set AMRAP 9:003 Power Clean 135/953 Front Squat 135/953 Shoulder to Overhead 135/95
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/292352803_5695781927122300_8394518443490822524_n-247x300.jpg)
Monday 3/18/24
CROSSFITStanding Press5(L) 4(M) 3(MH) 2(H)*15 Banded Front Raise after each set 5 rounds for time:200m Run50 Double Under15 Push-up _________________________________ STRONGFITWeek 12 rounds: (very light)12
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/412886962_18411526102025263_2746390435231341095_n-300x300.jpg)
Saturday 3/16/24
SLEDS 3 rounds:40yd Sled Pull 135/9040yd Backward Drag(alternate rounds with a partner) 3 rounds:40yd Sled Push 135/9040yd Sled Pull(alternate rounds with a partner) 3 rounds:40yd
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/IMG_9561-239x300.jpg)
Friday 3/15/24
CROSSFIT & COMPETITORCrossFit Open 24.3For total time: (Cap15) 5 rounds:10 Thruster 95/6510 Chest to Bar Pull-up (1:00 rest after 5 rounds – timer doesn’t stop)
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/395624499_10224116028640604_2910286975496164651_n-300x225.jpg)
Thursday 3/14/24
UPPER BODYAlt-Arm Seated Dumbbell Curl8(L) 8(M) 8(MH) 8(H) Dumbbell Skull Crusher8(L) 8(M) 8(MH) 8(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) EZ Bar Overhead Triceps
![](https://eastvalleystrength.com/wp-content/uploads/2023/05/346087084_931842587981195_602002616956847625_n-300x200.jpg)
Wednesday 3/13/24
CROSSFITSeated Row10(L) 8(M) 6(MH) 4(H)*15 Banded Straight Arm Pulldowns after each set For time:9-8-7-6-5-4-3-2-1Power Clean 135/95*10/8 Calorie Row after each round ________________________ STRONGFITWeek 32 rounds:
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/671a0553-200x300.jpg)
Tuesday 3/14/24
CROSSFITFront Squat10(L) 8(M) 6(MH) 4(H)*10 Banded Side Steps (each way) after each set “Annie… But On Fire”For time:1000/800m Assault Bike-then-50-40-30-20-10Double UnderSit-upAir Squat-then-1000/800m Assault Bike _____________________________
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/47048440-8F53-4471-8D22-4CE8EF36677B-300x200.jpg)
Monday 3/11/24
CROSSFITStanding Strict Press10(L) 8(M) 6(MH) 4(H)*15 Banded Front Raise after each set 5 rounds for time:400m Run8 Pull-ups12 Single-Arm Devil Press 50/35 ___________________________________ STRONGFITWeek 32
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/IMG_9480-254x300.jpg)
Saturday 3/9/24
SLEDS40m Backwards Drag 135/9040m Sled Pull40m Backwards Drag40m Sled Pull(complete all four and then alternate) 80m Overhead Plate Carry 45/35 40m Sled Pull 180/13540m Sled
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/IMG_9446-270x300.jpg)
Friday 3/8/24
CROSSFIT & COMPETITORCrossFit Open 24.2AMRAP 20:00300m Row10 Deadlift 185/12550 Double Under _____________________ STRONGFITWeek 22 rounds: (very light)10 Single-Leg RDL10 Step Down10 Back Extension Barbell Bent
![](https://eastvalleystrength.com/wp-content/uploads/2024/03/278814586_5447807588586403_2157296670741242914_n-300x300.jpg)
Thursday 3/7/24
UPPER BODYSupinated Pulldown8(L) 8(M) 8(MH) 8(H) Machine Dip8(L) 8(M) 8(MH) 8(H) Alt-Arm Seated Dumbbell Curl10(L) 10(M) 10(MH) 10(H) Dumbbell Skull Crusher10(L) 10(M) 10(MH) 10(H) EZ
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/image0-300x200.jpeg)
Wednesday 3/6/24
CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H)*15 Banded Straight Arm Pulldowns after each set “The Ghost”6 rounds for reps:1:00 Calorie Row1:00 Burpees1:00 Double Under1:00 Rest _______________________ STRONGFITWeek
![](https://eastvalleystrength.com/wp-content/uploads/2023/07/IMG_1858-200x300.jpg)
Tuesday 3/5/24
CROSSFITFront Squat12(L) 10(M) 8(MH) 6(H)*10 Banded Side Steps (each way) after each set “The Chief”5 rounds for total reps:AMRAP 3:003 Power Cleans 135/956 Push-ups9 Air
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/366315795_830700355184452_1276355102754988811_n-240x300.jpg)
Monday 3/4/24
CROSSFITStanding Strict Press12(L) 10(M) 8(MH) 6(H)*15 Banded Front Raise after each set 5 rounds for time:200m Run15 Box Jumps 24/2010 Toes to Bar _____________________________ STRONGFITWeek
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/326691401_713828313459142_3970347380939852109_n-300x216.jpg)
Saturday 3/2/24
SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Walk 40yd
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/430666826_18016683116284084_6289009226249091280_n-240x300.jpeg)
Friday 3/1/24
CROSSFIT & COMPETITOROPEN WORKOUT 24.1For time: (Cap15)21 Dumbbell Snatch (arm 1) 50/3521 Lateral Burpee Over Dumbbell21 Dumbbell Snatch (arm 2)21 Lateral Burpee Over Dumbbell15 Dumbbell
![](https://eastvalleystrength.com/wp-content/uploads/2023/10/IMG_7306-300x172.jpg)
Thursday 2/29/24
UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Steated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/IMG_9312-236x300.jpg)
Wednesday 2/28/24
CROSSFITSeated Row15(L) 12(M) 10(MH) 8(H)*15 Banded Straight Arm Pulldowns after each set For time:1000m Row21 Toes to Bar9 Burpee15 Toes to Bar15 Burpee9 Toes to
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/IMG_8819-258x300.jpg)
Tuesday 2/27/24
CROSSFITFront Squat15(L) 12(M) 10(MH) 8(H)*10 Banded Side Steps (each way) after each set 5 rounds for total reps:AMRAP 2:0015 Wall Ball 20/14Max Single-Arm DB Snatch
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/401770770_10113108001272272_6738656173222215709_n-225x300.jpg)
Monday 2/26/24
CROSSFITStanding Strict Press15(L) 12(M) 10(MH) 8(H)*15 Banded Front Raise after each set 5 rounds for time:10 Pull-ups200m Run15 Push-ups200m Run20 Sit-ups(:30 rest between rounds) _____________________
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/671a0893-200x300.jpg)
Saturday 2/24/24
SLEDSBuild to Max Load:10x10m Sled Push (must complete 10m without stopping. rest as needed between pushes) ________________________________ WEIGHTLIFTINGSnatch70% 1×375% 2×280% 3×1 Clean + Jerk70% 2+275%
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/8C91958A-3AA2-40F0-A3CC-C15BEDF32DC5-225x300.jpg)
Friday 2/23/24
CROSSFITPower Clean & Push Press3(L) 2(M) 2(MH) 1(H) For time:2000/1600m Assault Bike60 Sit-up800m Run120 Double Under1000/800m Assault Bike30 Sit-up400m Run60 Double Under ____________________________ STRONGFITWeek 32
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/29A464AA-8C91-4A30-B370-5E13D296EAFE-225x300.jpg)
Thursday 2/22/24
UPPER BODYChest Press6×6 (constant load)(rest :10 between sets) Seated Row6×6 (constant load)(rest :10 between sets) Machine Dip8×8 (constant load)(rest :20 between sets) Supinated Pulldown8×8 (constant
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/671a0924-200x300.jpg)
Wednesday 2/21/24
CROSSFITWeighted Pull-up 5(L) 4(M) 3(MH) 2(H)*20 Banded Curls after each set AMRAP 6:002-4-6-8-10-12-etc…KB Goblet Reverse Lunge 53/35 (in place)KB Swing 53/35Box Jump Over 24/20 (3:00
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/IMG_7919-2-259x300.jpg)
Tuesday 2/20/24
CROSSFITBack Squat8(L) 6(M) 4(MH) 2(H)*10 Banded Good Mornings after each set AMRAP 21:0030/24 Calorie Row20 Burpee Over the Bar10 Power Clean 135/95 ______________________ STRONGFITWeek 32
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/428690518_10230369376832602_1054093064703646306_n-300x198.jpeg)
Monday 2/19/24
CROSSFITBench Press8(L) 6(M) 4(MH) 2(H)*20 Banded Triceps Pushdowns “Fran”For time:21-15-9Thruster 95/65Pull-up ____________________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Complete
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Dark-Purple-Illustrated-Halloween-Night-Event-Flyer-232x300.png)
Saturday 2/17/24
GYM HOURS:6:00a-8:30a Open Gym JOSH BRYANT SEMINAR 9:00a-4:00p SLEDS3 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle(alternate shuttles with a partner) 80m
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/Sat-Feb-17th-Gym-Hours-600a-830a-Gym-closed-9a-4p-for-seminar-240x300.png)
Friday 2/16/24
UPPER BODYPower Clean & Push Press2(L) 2(M) 2(MH) 2(H) “Andrew Asked For This”10 rounds for time:2 Wall Walk4 Single-Arm Devil Press 50/356 Calorie Row ______________________
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Dark-Purple-Illustrated-Halloween-Night-Event-Flyer-232x300.png)
Thursday 2/15/24
UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/Sat-Feb-17th-Gym-Hours-600a-830a-Gym-closed-9a-4p-for-seminar-240x300.png)
Wednesday 2/14/24
CROSSFITWeighted Pull-up 3(L) 3(M) 3(MH) 3(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 8) “Nichole Loves CrossFit”3 rounds for time:400m
Tuesday 2/13/24
CROSSFITBack Squat3(L) 3(M) 3(MH) 3(H)*10 Banded Good Mornings after each set “Erik Came to Play”AMRAP 10:001-2-3-4-5-6-etc…Power Clean 95/65Thruster 95/65*5 Burpee Over the Bar after each
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/671a0642-300x200.jpg)
Monday 2/12/24
CROSSFITBench Press3(L) 3(M) 3(MH) 3(H)*20 Banded Triceps Pushdowns “Fyke’s Turn”For time:250/200m Row15 Hand Release Push-up10 Box Jump Over 24/20500/400m Row30 Hand Release Push-up20 Box Jump
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/671a0523-200x300.jpg)
Saturday 2/10/24
SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk 40yd
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/IMG_2093-200x300.jpg)
Friday 2/9/24
CROSSFITPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) “Mighty Mia”For time:50 Thruster 75/5540 Toes to Bar30 Burpees Over the Bar20 Hang Power Clean 75/5510 Wall
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/671a0804-200x300.jpg)
Thursday 2/8/24
UPPER BODY15-12-10-8No rest between exercises.Supinated PulldownMachine Dip(alternate rounds with a partner) 15-12-10-8No rest between exercises.Alt Arm Dumbbell CurlDumbbell Skull Crusher(alternate rounds with a partner) 15-12-10-8No
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/671a1106-200x300.jpg)
Wednesday 2/7/24
CROSSFITWeighted Pull-up / Pulldown4(L) 4(M) 4(MH) 4(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 8) “White Lightning & Chocolate Thunder”With
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/671a0607-200x300.jpg)
Tuesday 2/6/24
CROSSFITBack Squat4(L) 4(M) 4(MH) 4(H)*10 Banded Good Mornings after each set “Holly is on Fire!”For time:800m Run4 rounds-8 Deadlift 255/17540 Sit-up ______________________________ STRONGFITWeek 12 rounds:
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/671a0553-200x300.jpg)
Monday 2/5/24
CROSSFITBench Press4(L) 4(M) 4(MH) 4(H)*20 Banded Triceps Pushdowns “Jay Walking”AMRAP 15:00200m Farmer Carry 53/35 (buy-in)-then AMRAP of-20 Lateral Ball Slam 20/1415 Push-up ____________________________ STRONGFITWeek 12
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/2014-Camp-254x300.jpg)
Saturday 2/3/24
SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk _____________________________ WEIGHTLIFTINGBuild to 70%1 Power Snatch
![](https://eastvalleystrength.com/wp-content/uploads/2024/02/278546497_5438085602891935_335771248793059194_n-251x300.jpg)
Friday 2/2/24
CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “DJ Double A In the House”9 rounds for time:6 Deadlift 225/1559 Wall Ball 20/1425′ Plate Push 45/35*whenever
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0982-200x300.jpg)
Thursday 2/1/24
UPPER BODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover “Countdown Sets”EZ Bar Curl “Countdown Sets”Choose a
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Dark-Purple-Illustrated-Halloween-Night-Event-Flyer-232x300.png)
Wednesday 1/31/24
CROSSFITWeighted Pull-up5(L) 5(M) 5(MH) 5(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 10) “Run, Ki, Run!”For time:400m Run42 Double Under21
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0523-200x300.jpg)
Tuesday 1/30/24
CROSSFITBack Squat5(L) 5(M) 5(MH) 5(H)*10 Banded Good Mornings after each set “Mama Marin”For time:1000/800m Row50 Goblet Squat 53/3530 Toes to bar __________________________ STRONGFITWeek 32 rounds:
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0893-200x300.jpg)
Monday 1/29/24
CROSSFITBench Press5(L) 5(M) 5(MH) 5(H)*follow each set with 20 banded triceps pushdown “Alex Beats Anna”3 rounds for total reps:AMRAP 4:0020 Single-Arm Devil Press 50/3520 Box
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/IMG_8818-242x300.jpg)
Saturday 1/27/24
SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 4 rounds:40m Sled Push Shuttle 160/115(alternate rounds with a partner) 3 rounds:60m Sled Push Shuttle
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0794-200x300.jpg)
Friday 1/26/24
CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “Danielle’s Dream”For time:30 Pull-up1:00 Forearm Plank15 DB Thruster (2xDB) 50/351000m Row15 DB Thruster (2xDB)1:00 Forearm Plank30 Pull-up
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a1096-200x300.jpg)
Thursday 1/25/24
UPPER BODY15(L) 12(M) 10(MH) 8(H)EZ Bar Pullover & PressEZ Bar Front Raise 15(L) 12(M) 10(MH) 8(H)EZ Bar Biceps CurlEZ Bar Overhead Triceps Extension 15(L) 12(M)
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0660-300x200.jpg)
Wednesday 1/24/24
CROSSFITWeighted Pull-up6(L) 6(M) 6(MH) 6(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 12) “Hitch in a Ditch”5 rounds for time:1000/800m
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/5A2B7D52-2AA5-401B-B221-A0720395EC51-225x300.jpg)
Tuesday 1/23/24
CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H)*10 Banded Good Mornings after each set “Conti is a Cyborg”AMRAP 10:002 rounds:20 Front Squat 95/65400m Run-in the remaining time-Max Power
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/IMG_8819-258x300.jpg)
Monday 1/22/24
CROSSFITBench Press6(L) 6(M) 6(MH) 6(H)*20 Banded Triceps Pushdowns “Conley Can’t Lose”3 rounds for time:750/600m Row18 Burpee25 Box Jump 24/20 ______________________________ STRONGFITWeek 22 rounds: (very light)12
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0924-200x300.jpg)
Saturday 1/20/24
SLEDS3 rounds:80m Sled Pull Shuttle 180/135(alternate rounds with a partner) 80m Farmers Walk 6 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 80m Farmers
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0495-200x300.jpg)
Friday 1/19/24
CROSSFITTrap Bar Deadlift6(L) 6(M) 6(MH) 6(H) “Open 14.1”AMRAP 10:0030 Double Under15 Ground to Overhead 75/55 ____________________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8 Cossack Squat (over
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0579-200x300.jpg)
Thursday 1/18/24
UPPER BODYEZ Bar Pullover & Press5×12 (M) EZ Bar Front Raise5×12 (M) EZ Bar Biceps Curl5×12 (M) EZ Bar Overhead Triceps Extension5×12 (M) EZ Bar
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0683-200x300.jpg)
Wednesday 1/17/24
CROSSFIT3 rounds for quality:10 Flutter Kicks (4-count):45 Plank Jack10 Knee Tuck Kick Up 8 rounds for time:200m Run10 Wall Ball 20/145 Toes to Bar_____________________________ STRONGFITWeek
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/CC6F96BF-60B6-4C9B-90BC-FAF41651D80E-225x300.jpg)
Tuesday 1/16/24
CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) For time:21 Deadlift 185/1259 Burpee Over the Bar500m Row15 Deadlift15 Burpee Over the Bar500m
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0532-200x300.jpg)
Monday 1/15/24
CROSSFIT3 rounds:8 Barbell Press20 Banded Triceps Pushdown For time:30-20-10Pull-upKB Goblet Squat 53/35Hand Release Push-up _________________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0625-300x200.jpg)
Saturday 1/13/24
SLEDSContinue until failure:40yd Sled Push 45/040yd Sled Push 90/4540yd Sled Push 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0508-200x300.jpg)
Friday 1/12/24
CROSSFITTrap Bar Deadlift8(L) 8(M) 8(MH) 8(H) For time:20-15-10-5Single-Arm Devil Press 50/35Pull-up ___________________________ STRONGFITWeek 3Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L)
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0804-200x300.jpg)
Thursday 1/11/24
UPPER BODY“Rest Pause Sets”Incline Chest Press “Rest Pause Sets”Pec Deck “Rest Pause Sets”Decline Press “Rest Pause Sets”Lat Pulldown “Rest Pause Sets”Rear Delt Fly “Rest Pause
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0528-200x300.jpg)
Wednesday 1/10/24
CROSSFIT3 rounds for quality:12 Leg Lift Over (supine or hanging)16 V-up20 Bicycle Crunch (total) 5 rounds for total reps:AMRAP 3:003 Deadlift 225/1555 Toes to Bar7/5
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/671a0595-300x200.jpg)
Tuesday 1/9/2024
CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) AMRAP 15:0015 Wall Ball 20/1415 Push-up30 Double Under ___________________________ STRONGFITWeek 38 rounds::10 Bike:20 Rest
![](https://eastvalleystrength.com/wp-content/uploads/2023/07/362660112_10229116560312972_7938245878198233697_n-300x220.jpg)
Monday 1/8/24
CROSSFIT3 rounds:10 Strict Barbell Press20 Banded Overhead Triceps Extension 4 rounds for time:9 Shoulder to Overhead 95/6515 Burpee Over the Bar21 Sit-up __________________________________ STRONGFITWeek 32
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/416544906_10224351022355300_3713786270989677587_n-300x252.jpg)
Saturday 1/6/24
SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 4 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner)
![](https://eastvalleystrength.com/wp-content/uploads/2023/09/122278315_3779285028772009_2003463532454341613_n-300x300.jpg)
Friday 1/5/24
CROSSFIT“Christine”3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 ______________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L) 8(M)
![](https://eastvalleystrength.com/wp-content/uploads/2023/11/Dark-Purple-Illustrated-Halloween-Night-Event-Flyer-232x300.png)
Thursday 1/4/23
UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/53762002_2415644768469382_2639012229478875136_n-259x300.jpg)
Wednesday 1/3/24
CROSSFIT3 rounds for quality:20 Scissor Kick (total)15 Weighted Pulse-up1:00 Plank For time:1500m Assault Bike-then 10 rounds-5 Pull-up10 Push-up15 Sit-up-then-1500m Assault Bike ____________________________ STRONGFITWeek 12 rounds:
![](https://eastvalleystrength.com/wp-content/uploads/2024/01/408070282_18408181609025263_1677157137467759447_n-300x300.jpg)
Tuesday 1/2/24
CROSSFIT3 rounds:8 Step Down (both legs)8 Single-Leg RDL (both legs)(alternate rounds with a partner) For time:50 Double Under25 Wall Ball 20/1425 Kettlebell Swing 53/3540 Double
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/IMG_2079-300x277.jpg)
Monday 1/1/24
GYM HOURS 7a-12p CROSSFIT“New Year New You”AMRAP 20:00 (with a partner)24 Toes to Bar24 Power Clean 95/6524 Burpee Over the Bar24 Shoudler to Overhead 95/65
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/406433549_10229957713581278_3008386377041870676_n-279x300.jpg)
Saturday 12/30/23
SLEDS3 rounds:80m Backwards Drag Shuttle80m Sled Pull Shuttle80m Sled Push Shuttle80m Famers Walk(alternate shuttles with a partner) _____________________________ WEIGHTLIFTINGCycle 2/Week 2Snatch2 waves:75% 1×180% 1×185% 1×190%
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/image0-300x200.jpeg)
Friday 12/29/23
CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar ___________________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/415020808_10228757769461785_7757063010128572064_n-233x300.jpg)
Thursday 12/28/23
UPPER BODYSupinated Pulldown12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M) 8(MH) 6(H) Alt Arm Dumbbell Curl (standing)10(L) 10(M) 10(H) Dumbbell Skull Crusher10(L) 10(M) 10(H) Nautilus Mult-Biceps12(L)
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/Holdiay-Hours-1-1-300x300.png)
Wednesday 12/27/23
CROSSFIT3 rounds for quality:8 Hanging Leg Lift Over12 Single Leg V-up (alt. legs)14 Russian Twist (M) For time:40 Hand Release Push-up30 Box Jump 24/2020 Pull-up-3:00
Tuesday 12/26/23
Gym Hours: 7a-11a CROSSFITDumbbell Lunge6(L) 6(M) 6(MH) 6(H)*follow each set with 8 DB Romanian Deadlift 6 rounds for time:21 Calorie Row15 KB Swing 53/359 KB
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/Holdiay-Hours-1-1-300x300.png)
Saturday 12/23/23
SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Walk 53/35(share
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/Holdiay-Hours-1-1-300x300.png)
Friday 12/22/23
CROSSFIT“Angie”For time:100 Pull-up100 Push-up100 Sit-up100 Air Squat ________________________________ STRONGFITWeek 31 round:10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing (two hand)10m Front Rack Walk10 Kettlebell Deadlift10m
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/Holdiay-Hours-1-1-300x300.png)
Thursday 12/21/23
UPPER BODYSupinated Pulldown15(L) 12(M) 10(MH) 8(H) 6(Very Heavy) Machine Dip15(L) 12(M) 10(MH) 8(H) 6(VH) Alt Arm Dumbbell Curl (standing)15(L) 12(M) 10(MH) 8(H) Dumbbell Skull Crusher15(L)
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/IMG_0839-300x208.jpg)
Wednesday 12/20/23
CROSSFIT3 rounds for quality:7 Hanging Leg Raise14 Weighted Sit-up21 Flutter Kick (each leg) AMRAP 18:0027/21 Calorie Row9 Clean & Jerk 115/753 Wall Walk ________________________________ STRONGFITWeek
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/Holdiay-Hours--300x300.png)
Tuesday 12/19/23
CROSSFITDumbbell Lunge8(L) 8(M) 8(MH) 8(H)*follow each set with 10 DB Romanian Deadlift 5 rounds for time:12 Single-Arm Devil Press 50/3550 Double Under ______________________________ STRONGFITWeek 3Leg
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/346617058_774947434322414_5771862196386863326_n-2-275x300.jpg)
Monday 12/18/23
CROSSFITDumbbell Bench Press8(L) 8(M) 8(MH) 8(H)*follow each set with 10 Bent DB Row For time:40 Burpee Box Jump Over 24/20800m Run40 Toes to Bar _______________________________
Saturday 12/16/23
SLEDS20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) 2 rounds:80m Sled PULL Shuttle 180/135(alternate shuttles
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/Holdiay-Hours-1-1-300x300.png)
Friday 12/15/23
CROSSFITFor load:Every 1:00 for 10:001 Power Clean(make consistent increases) For time:240yd Sled Push Shuttle (6x40yds) 135/9060/48 Calorie Assault Bike30 Handstand Push-up _____________________________ STRONGFITWeek 21 round:10
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/406838695_18408533767025263_855597584008275389_n-300x300.jpg)
Thursday 12/14/23
UPPERBODYChest Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder Press(alternate rounds with a partner) 3 rounds:No rest
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/408555519_10230032668255098_4460887554593043900_n-300x168.jpg)
Wednesday 12/13/23
CROSSFITBanded Strict Pull-up12-12-12-12*follow each set with 12 Strict Dip 3 rounds for time:7 Wall Walk14 Box Jump Over 24/2021 Pull-up _________________________ STRONGFITWeek 23 rounds: (very
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/Holdiay-Hours--300x300.png)
Tuesday 12/12/23
CROSSFITDumbbell Lunge8(L) 8(M) 8(MH)*follow each set with 12 DB Romanian Deadlift AMRAP 12:0020/16 Calorie Row5 Power Clean 155/105 _____________________________ STRONGFITWeek 2Leg Press15(L) 12(M) 10(MH) 8(H)
![](https://eastvalleystrength.com/wp-content/uploads/2023/12/409773183_10230019029794145_2648584904977904412_n-199x300.jpg)
Monday 12/11/23
CROSSFITDumbbell Bench Press10(L) 10(M) 10(MH) 10(H)*Follow each set with 12 Bent DB Row For time:9-12-15-12-9Wall Ball 20/14Toes to BarWall BallBurpee to 6″ _______________________________ STRONGFITWeek 23