Eugene CrossFit - The Sport Of Elite Fitness

Chris gives an all out effort to get  that weight up.

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Workout of the Day

TONS OF MOBILITY

Then:

 1 mile run @ 80% exertion.
800m Run, all out effort
400m Run, all out effort
200m Run, all out effort
100m Run, all out effort

Rest work ratio is 1:1 between runs.

Post times of each to whiteboard.

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Margaret is 38 today!  (Wednesday)

Come to the 8:30am time to do a different birthday WOD.

Also since Margarets strengths are awesomeness and saying snarky comments to Coach Jay, you get to say something snarky to Sam Jay between rounds.
(Just at 8:30am)

Holding your breath or about to meet Pukie?

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Lunges with bar in the front rack 5 sets of 2 per leg as heavy as possible.

Workout of the Day

75 Handstand push ups for time (Scaled:  Stink Bugs!)
Begin with 20 double unders then and do 20 double unders the minute until you are done with 75 HSPU

STRICT TIME LIMIT 12 minutes.

Don’t worry, coaches will scale you the perfect amount for this workout!

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 BBQ this Saturday at 12pm!

Team ECF is headed for North West Regionals

Let’s celebrate and wish them luck

Bring a dish

June looks strong with that weight overhead.

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 Lift: Back Squat 5 singles at the same weight. heaviest possible.

Workout of the Day

Buy in 800m run
20 pull ups
30 box jumps
40 burpees for time

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It’s fun to be a fan! Regionals are coming up! Are you going?

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Workout of the Day

Deficit Dead lift 5X5 (pick a weight roughly 70-80% throughout)

then

WOD

9-6-3

Push Jerks 185/115

Wall climbs

Box Jump Over ( can land on the top of the box and then jump off to other side) 30″/24″

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Daren shows us some mobility for opening up those hips for a squat. He also coordinated his hat, jacket, shorts, and shoes.

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8:30 AM – Oly Class – email Jeremy to get on the waiting list
9am – Strength Class with Rory
10am – All comers WOD – free to members and non members
10:15 – Zumba Class with Nikki
11:15 – Regular WOD with Sam
2:30 – Regular WOD with Robin
5:30 – Regular WOD with Sam

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We try to do a little mobility in each class, but not nearly as much as you need. Check out http://www.mobilitywod.com/ for all the info you could ever want on mobility.

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Workout of the Day

Skill – Muscle up practice.

Funday Friday

4 Rounds
1 minute rope climbs, using 1 rope per partnership.   1 climb = 10 points
1 minute slamballs, with the same slamball
1 minute row for calories, using 1 rower per partnership
1 minute toes to bar, only one person can be working at a time
1 minute Burpees BOTH can do burpees at the same time

Coaches:  Set it up so your athletes work super hard and super fast and then rest when their partner goes.

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