Sunday 6/16/2013 WOD Mainsite Sundays
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
2013 06 15