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7/15/16 Sean “Cool as a Cucumber” Hill! Conditioning “Nasty Girls” 3 Rounds: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans L1: 135/95 L2: Banded, 115/75 L3: 2x’s Jumping pullups, Jumping Dips This is a Classic Crossfit Video. Watch the Drama, or just skip to the end! http://crossfitevviva.com/2016/07/14/71516

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6/29/16 Wolfpack members Vicki Harris and Bonnie Martin completing the Pacific crest Tri, Congrats ladies. Strength Bench Press Establish a 1RM Conditioning 7 min AMRAP Ring Dips *Every time you drop off the rings 15 cal row L1 Strict Ring Dips L2 Kipping L3 RIng Push-ups Slap me in the FACE! http://crossfitevviva.com/2016/06/28/62916

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6/13/16 Travis! Always great to see you dude!! Strength Back Squats (2×5, 1xME) Add 5 lbs to last Workout Conditioning 7 min AMRAP: 1 Squat clean thruster 3 Handstand push-ups 5 Toes to bar L1: 165/115 L2: 135/95, Ring push-ups L3: 105/75, push-ups, knee raises Great tips on back squatting….. http://crossfitevviva.com/2016/06/12/61316

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5/26/16 Nolan, Triple Extension!! Strength Back Squat(2×5, 1xME) Add 5lbs to last workout Conditioning 15 min EMOM Min 1- 150m Run Min 2- 5 Pull-ups, 10 Push-ups, 15 Squats Min 3- 40 Double Unders L1 C2B, HR, Jumping Squats L2 20 DU L3 100m run, 3 PU, 6 Push, 9 Sq, 50 Singles Who’s getting pumped for Murph on Memorial Day? http://crossfitevviva.com/2016/05/25/52616

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5/7/16 Sad to see this Guy leave us, today is Ben’s last day at the box come and wish him well. Strength Squat Cleans 10 min to build to a heavy single Conditioning “Breaking Benjamin” Partner Workout!!! 20 Burpees Synchronized 20 Squat Cleans(135/75) 20 Burpees Synchronized 16 Squat Cleans(145/85) 20 Burpees Synchronized 12 Squat Cleans(155/95) 20 Burpees Synchronized 8 Squat Cleans(165/105) 20 Burpees Synchronized 4 Squat Cleans(185/115) L2 95/65,115/75,135/85,145,95,165/105 L3 Choose appropriate weight for all sets, http://crossfitevviva.com/2016/05/06/5716

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4/16/16 The Sims! Happy Saturday! Conditioning “Cement Mixer” 7 rounds: Every 3 Min 400m Run 12 Toes to Bar L2: 300m run, 6 T2B L3:200m Run, 12 Situps Cement Mixer!! http://crossfitevviva.com/2016/04/16/41616

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3/30/16 Girl Power! Strength 20 min EMOM: MIN 1- 2 Bench press (80-85%) MIN 2- 2 Back squats (80-85%) Choose weight, same for all sets. Conditioning 7 rounds: Sprint 40 meters Every 90 sec. http://crossfitevviva.com/2016/03/29/33016

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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2/26/16 Welcome Phoenix Greywolf Thomas to the wolf pack! Congrats Brishen! “CrossFit Games Open 16.1″ 20 Minute AMRAP: 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep “CrossFit Games Open 16.1 Scaled” [ 36 more words. ] http://crossfitevviva.com/2016/02/25/22616

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1/18/16 Alli’s still at it with only a few weeks to go! Strength Muscle up Monday!!! 10 min EMOM: Choose number of muscle ups, muscle up progressions, or strict pull-ups. Weekly we will progress in this 10 min EMOM. Conditioning “Cat in the Wall” 10 min EMOM: 5 Burpees 5 DB Hang Squat Clean Thrusters L1: 40/30 L2: 35/25 L3: 3 reps of each, 30/20… http://crossfitevviva.com/2016/01/17/11816

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General Information

NameCrossFit Evviva
OwnerByron Gold
Websitecrossfitevviva.com
Phone(541) 912-7513
Address234 W. 6th Ave
Eugene, OR 97401

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