2012 12 02
Workout of the Day “Jackie” For time: 1000 Meter Row 50 Barbell Thrusters (20/15 kg) 30 Pull-Ups
2012 12 01
Workout of the Day A) Snatch 5 x 3 B) In 15 minutes complete as many rounds as possible of: 1 Push Up, 1 Toes to Bar, 30 Double Unders 2 Push Ups, 2 Toes to Bar, 30 Double Unders 3 Push Ups, 3 Toes to Bar, 30…
2012 11 30
Hey All - Our good friend and elite CrossFit Athlete, Justin Derfner, is founding a flag football team - check out his details below: ALL interested athletes come get your game on! I am forming an 8-on-8 flag football team for Asphalt Green's winter league. i figured i'd put it out…
2012 11 29
Workout of the Day Five rounds for time of: 250M Row 20 Burpees 250M Row 20 Kettlebell Swings (24/16kg)
2012 11 29
Workout of the Day A. Five sets of: Deadlift x 3-5 reps Rest 20 seconds Push-Ups x 15-20 @ 10X0 Rest 2-3 minutes B. For time: Row 1000 Meters 50 Kettlebell Swings (24/16kg) Run 800 Meters
2012 11 28
Workout of the Day A. Four sets of: Press x 4-6 reps Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps @ 1212 Rest 90 seconds B. Rounds of 15, 12 and 9 reps of: 185/125 lb Power Clean Handstand Push-Up
2012 11 27
Start the Week Off Right…Squat!
Workout of the Day A. Back Squats: *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 1 rep *Set 4 – 3 reps (exceed set 1 weight) *Set 5 – 2 reps (exceed set 2 weight) *Set 6 – 1 rep (exceed set 3 weight)…
2012 11 26
ATTENTION: Turn in Paleo Logs & EVF Night Out
Hey everyone, Most importantly, we will have a night out this Friday starting at 8:30pm at the Penrose. We had a blast last time with about 60 of the EVF crew in attendance. We will be announcing the winners of the Paleo Challenge and awarding some prizes so don't miss…
2012 11 26
2012 11 25