Blog Search

Sunday 6/16/2013 WOD Mainsite Sundays

By: 0

We hope everyone is having an amazing weekend! This has been an awesome week for our community.

 

We had our 1 year anniversary and had a great turnout. Thank you to everyone who came. It was an awesome time, lots of great food, icy cold beverages and amazing people. Way to go EVF CFUES ! Lets make it another great year!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This weekend we were really excited to begin our out door training program in East Hampton! We hope to have as many of you as possible make your way to the Hamptons and join us for some amazing workouts out east and out doors!

 

 

 

 

 

 

 

 

 

Dont forget to sign up for next weekends King and Queen of EVF CFUES in house competition. The scale’s for the scaled division will be posted tomorrow. Put the fear aside, leave the pride at home, register  yourself and join in on the fun. Its what you do everyday at the box and its with people who are there to encourage and support you. Lets rock!

 

 

Sunday Workout of the day

 

Warm up

400 Meter run

Hip Mobility

Iron Cross 3×5 seconds

Spider Man 3x 5seconds

Scorpian Stretch 3x 5 seconds

Samson stretch 2x 10 seconds

Leg swings 2 x 10 per leg

 

 

Work out Prep

Dead-lifts

5-5-5-5

Take 15 Minutes to build up to working weight

Weight should be challenging enough to be broken up. Use 65% of your 1 RM if you are going to scale.

 

Main-site Sunday

 

From The CrossFit.com Archives

January 31, 2011

For time:
225/155 pound Deadlift, 21 reps
400 meter Run
225/155 pound Deadlift, 18 reps
400 meter Run
225/155 pound Deadlift, 15 reps
400 meter Run
225/155 pound Deadlift, 12 reps
400 meter Run

 

 

Comments: 0

Write a Reply or Comment

Your email address will not be published.