January 2013

For load:
Front Squat 3-3-3-3-3
(rest 1:30 between sets)

AMRAP 15:00
6 Burpees
9 Box Jumps 24’/20′
12 Kettlebell Swings 53/35

“If you want to gather honey, don’t kick over the beehive.”
~Dale Carnegie

4:00p Open Gym
5:00p Kettlebell Class
5-7p Weightlifting Club
7:00p Powerlifting Club

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

“If there is no wind, row.”
~Latin proverb

For time:
5-4-3-2-1
Snatch (squat) 135/95
Ring Muscle-up

“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up


“Life begins at the end of your comfort zone.”
~Neale Donald Walsch

For total time:
10:00 allotted to complete each workout.  At the end of 10:00 the next workout begins.  If you finish early you have the remaining time to recover before starting the next workout.

3 Rounds for time:
7 Wall Walks
21 Calorie Row

3 Rounds for time:
14 Toes to Bar
28 Wall Ball Shots 20/14

 3 Rounds for time:
21 Burpees
35 Double Unders

“A wise man adapts himself to circumstances as water shapes itself to the vessel that contains it.”
~Chinese Proverb

12:00p Open Gym

EVCF has athletes competing in the Winter Open.  Webcast is on SICFIT.com

7:00a Trail Run at South Mountain (Carpool leaves EVCF at 6:30a)
8:00a Open Gym

9:00a Team Wod
10:00a Mobility
11:00a Romanian Conditioning
12-2p Weightlifting Club

For load:
Back Squat 5-5-5-5-5
(rest 2:00 between sets)

For load:
Press 5-5-5-5-5
(rest 2:00 between sets)

For load:
Deadlift 5-5-5-5-5
(rest 2:00 between sets)

“Winners are losers who got up and gave it one more try.”
~Dennis DeYoung

4:00p Open Gym
5-7p Weightlifting Club
5:00p Kettlebell Class
7:00p Powerlifting Club

3 rounds for load:
2 Power Snatch
(rest 1:30)

3 rounds for time:
750m Row
rest 1:00
75 Double Unders
rest 1:00

“There is no education like adversity.”
~Benjamin Disraeli