July 2011

For time:
50 Double Unders
10 Box Jumps 24″/18″
40 Double unders
10 Box Jumps
30 Double Unders
10 Box Jumps
20 Double unders
10 Box Jumps
10 Double Unders

Rest 5:00

5 rounds for time:
250m Row
(alternating with partner)


“The cost of regular extended aerobic training is decreased speed, power, and strength.”


For load:
Thruster 8RM
Front Squat 8RM
Bench Press 8RM


“Farther, longer is not fitter, is not healthier.”

For time:
1000m Run
30 Sit-ups
20 T2B
30 Sit-Ups
20 Pass Through
30 Sit-ups
1000m Run

“Be impressed by intensity, not volume.”

12:00p Rowing Class with Coach Josh EmBree

6:00a Trail Run at South Mountain with Coach Michael Rodriguez
9:00-10:30a Kettlebell Class with Coach Charlie Molina
10:30-Noon Boxing with Coach Daniel Feavel
12:00-4:00p Open Gym / EVCF Weightlifting Club

For load:
Power Clean 1RM

For time:
*Partitioned Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*The work can be split up however you like. 

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

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

“Reserve the long slow distance work for recreational breaks from your regular training regimen.”

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
Sequoia Charter School
Weightlifting
All Women and Men up to 69kg
-Weigh-in 7-8a  Lift 9a
Men 77kg-105+
-Weigh-in 8-9a  Lift 11a
Deadlift
-Weigh-in 1-2p  Lift 3p
Ranger Challenge
-Registration 4p  Compete 4:30p
(hosted by PerformanceOne)

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

Saturday,  August 13th
Lift it / Love it Fundraiser
8-12 at CrossFit 480

Sunday, August 21st 
10-12p
Paint Ball
$20 if we get 15

Saturday, September 17th
FGB6 at Core CrossFit

Saturday, October 15th
Bisbee 1000

3 rounds for time:
400m Run
(alternating with a partner)

Rest 5:00

For time:
36 KBS 53/35
6 HSPU
33 KBS
9 HSPU
30 KBS
12 HSPU



“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.”

For time:
1000m Row
100 Double Unders
1000m Run
100 Double Unders
1000m Row

“every truth passes through three stages before it is recognized.  In the first it is ridiculed; in the second it is opposed; in the third it is regarded as self-evident.”