July 2011

12:00p Rowing Class with Coach Josh EmBree

6:00a Trail Run at South Mountain with Coach Rodriguez

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

 

For time:
100 Burpees

Rest 5:00

For time:
Pull-up Pyramid
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
(alternate with a partner)

Rest 5:00

For time:
Push-up Pyramid
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
(alternate with a partner)

“I have great cardio-respiratory endurance, it is just that the track is too long.”

6:00a EVCF Running Club

1:00-7:30p Open Gym / EVCF Weightlifting Club

 

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)

For total reps:
3:00 to run 400m and then with remaining time T2B
Rest 1:30
3:00 to run 400m and then with remaining time Power Cleans at 135/95
Rest 1:30
3:00 to run 400m and then with remaining time Wall Climbs
Rest 1:30
3:00 to run 400m and then with remaining time Walking Lunge

For load:
Thruster 5RM
Front Squat 5RM
Bench Press 5RM

AMRAP 15:00
3 Burpees
6 Box Jumps 24″
9 KB Swings 53/35


The Gym Is Closed Today
We are at the Summer Strength Fest

The meet is at Performance One
916 E Baseline Rd. Suite 130
Mesa, AZ 85204

Weightlifting
Women and Men up to 69kg Weigh-in: 7-8a  Lift at 9a
Men 77kg and up Weigh-in 8-9a Lift at 11a

Deadlift
Everyone Weigh-in 1-2p Lift at 3

Ranger Challenge
Everyone Check-in 4p Compete 4:30p

Cindy
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats

“The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous.”

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

Saturday we’ll be at PerformanceOne for The Summer Strength Fest.

Weightlifting

Women and Men up to 69kg Weigh-in: 7-8a  Lift at 9a
Men 77kg and up Weigh-in 8-9a Lift at 11a
Deadlift
Everyone Weigh-in 1-2p Lift at 3
Ranger Challenge
Everyone Check-in 4p Compete 4:30p