June 2011

Monday, July 4th
8:00am Helen at EVCF
1:00-3:00am Open House at Captain CrossFit in Prescott, AZ


Saturday, July 16th

9:00-10:30am Kettlebell Class with Coach Charlie Molina
(free to members, $20 for drop-ins)

Saturday, July 23rd
Summer Strength Fest
(hosted by PerformanceOne)

July 29th-31st
The CrossFit Games Carson, CA

For load:
Power Clean 5RM

Total Combined Reps in 15:00
Team Pull-up Ladder
(alternating with a partner go up by 1’s until someone misses then start back at 1)

   
 

  “Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription.”

2:00-7:30p Open Gym / EVCF Weightlifting Club

“I wish I knew how you could overstate the value of the deadlift.” 

“Flight Simulator”

For time: (20:00 cap)
Double Under Ladder
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

You must complete each set unbroken before moving on to the next.

 

 

 

“Work capacity is to fitness what location is to real estate.”

For load:
Back Squat 5RM

Press 5RM
Deadlift 5RM


 

 

“The superior man is modest in his speech, but exceeds in his actions.”
-Confucius

Fran
For time:
21-15-9
Thruster 95/65
Pull-ups

12:00p Rowing Class with Coach Jeremy Ford



“Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: You’re as good as your weakest link.”

10:30a Boxing

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

Power Clean 8RM

For time:
21-15-9
KBS  53/35
Box Jump 24
Ring Dip
——————————————————–
2:30p East Valley Tweenz
3:30p East Valley Kidz

“Hiding from your weaknesses is a recipe for incapacity
and error.”

2:00-7:30p Open Gym / EVCF Weightlifting Club

“CrossFit is open-source fitness technology.”