August 2012

East Valley Open
Weightlifting Competition

Weigh-in 10:00-11:00a
Lift at 12:00p

Men 56kg-77kg
Weigh-in 12:00-1:00p
Lift at 2:00p

Men 85kg-105+
Weigh-in 2:00-3:00p
Lift at 4:00p

For load:
Snatch 1RM
Clean 1RM
Back Squat 1RM



4:00p Open Gym
5:00-7:00p Weightlifting Club
7:00p CrossFit Fundamentals
7:00p Running Club

For time:
1 Mile Run

For time:
2k Row

For load:
Bench Press 1RM

For time:
30 Muscle-ups

AMRAP 1:30

For load:
Power Clean 1RM
Thruster 1RM
Front Squat 1RM



12:00p Open Gym

8:00a Sprints
8:00-8:45a Intro Gymnastics
8:45-9:30a Advanced Gymnastics
10:00a  Advanced Kettlebell
11:00a Intro Kettlebell
12:00-2:00p Weightlifting Club
(you can attend both Gymnastics Classes for $10)


For load:
Snatch 80(3) 85(2) 90(2/2)
Back Squat 80(3) 85(2) 90(2/2)

For total reps:
Every 1:00 for 10:00
Weighted Pull-up 70/25
(pick reps before starting)

AMRAP 1:30
Med Ball Sit-up

“Difficulties are meant to rouse, not discourage.  The human spirit is to grow strong by conflict.
~William Ellery Channing

4:00p Open Gym
5:00-7:00p EVCF Weightlifting Club
7:00p CrossFit Fundamentals Class
7:00p EVCF Running Club