April 2011

AMRAP 12:00
3 Ring Dips
6 Press 95/65
9 Pull-ups

—————————————————–
6:00p EVCF Running Club

1000 meter warm-up
4x(100,200,100 walk back recoveries)
1000 meter cool-down

12:00-4:00p Open Gym / Weightlifting

For load:
Front Squat 2-2-2-2-2-2-2-2-2-2
Rest 1:00 between sets

For time:
100m Prowler Push 80kg/50kg

——————————————————

3:45 EaSt VaLlEy KiDz

6:00p Sectionals wod 11.6


No morning hours

2:00-8:00p Open Gym / Weightlifting

Sectional Wod 11.6

AMRAP 7:00
3
Thruster  100/65
3
CTB Pull-up
add 3 reps each round…

3:45p East Valley Kidz

6:00p EVCF Running Club

We are now offering a CrossFit Intro Class!
Class will be one on one with a Certified CrossFit Coach.
3 Classes for $99
To schedule your intro contact Jeremy Galo at 480-650-1841

For time:
250m Row
25 Double Unders
250m Run
25 Ring Dips
250m Row
25 Box Jumps 24″
250m Run
25 HSPU
250m Row
25 Walking Lunges
250m Run
25 Sit-ups
250m Row

For time:
5-4-3-2-1
Deadlift 315/205
Clean & Jerk 185/120

-Full Recovery-

AMRAP 1:00
Tire Flip
_________________________________

6:00pm EVCF Running Club

Jog 5:00
3 x (200,400)  Full recovery between sprints
Jog 5:00

12:00-4:00p Open Gym/Weightlifting

1:00p Meet at EVCF for carpool to CrossFit Magna for wod 11.5

For time:
1600m Run
Rest 4:00
800m Run
Rest 2:00
400m Run