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1/4/16 Dane having fun! Strength (Muscle-up Mondays) For time: 10 Burpee Muscle ups 7 min time cap! L2: 30 Strict Pull-ups L3: 30 banded Strict Pull-ups Conditioning 10 min AMRAP: 15 KB Swings 15 Push Jerks L1: 115/75, 70/53 L2: 95/65, 53/35 L3: 75/55, 35/25 http://crossfitevviva.com/2016/01/03/1416

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CrossFit Evviva, CrossFit Revival – Wolf Strong Coach (Time) For Time: 59 Cal Row 59 Burpees 59 Pullups 59 Front Squats 59 Hang Power Cleans 59 Push Press L1 95/65 L2 75/55 L3 65/45 30 min Time Cap http://crossfitevviva.com/2015/12/17/121815ff

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12/9/15 Look at those guns!! Strength 7 min EMOM: Handstand push-ups Choose reps and modifications. Conditioning 21 min EMOM: 15/12 cal row 15 Box jumps 15 KB Swings L1: 24″/20″, 70/53 L2: 12/10 cal, 20″/18″, 53/35 L3: 10/8 cal, 18″/12″, 35/25 http://crossfitevviva.com/2015/12/08/12915-2

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CrossFit Evviva, CrossFit Revival – CrossFit Back Squat (3×5) Add 5 lbs to last workout Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 10 Pullups 15 KB swings 50 Double Unders L1 C2B, 70/53 L2 53/35 L3 35/25, ring rows, 100 singles http://crossfitevviva.com/2015/12/02/12315-2/

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11/27/15 8:30 Class Only Hero WOD #15 Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. [ 34 more words. ] http://crossfitevviva.com/2015/11/26/112715/

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11/16/15 “What’s your goat” Bradley (Hero WOD #9) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 seconds In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010 http://crossfitevviva.com/2015/11/15/111615/

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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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11/11/15 “Marco” (Hero WOD # 6) 3 Rounds: 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004. To learn more about Marco click here L1: 135/95 L2: Banded, 115/75, abmat HSPU L3: Ring rows, 95/65, DB seated strict press http://crossfitevviva.com/2015/11/10/111115

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10/26/15 Warm-up Shenanigans with Bethany! Strength Front Squat (Build to a heavy set of 3) Conditioning “Squatting Annie” 5 Front Squats 50 Double Unders 50 Sit-ups 4 Front Squats 40 Double Unders 40 Sit-ups 3 Front Squats 30 Double Unders 30 Sit-ups 2 Front Squats 20 Double Unders 20 Sit-ups 1 Front Squat 10 Double Unders 10 Sit-ups L0 185/135 L1 155/105 L2 135/95 L3 115/75 or lower, 2x singles no rack, Charlie Sheen Front Rack Mobility! http://crossfitevviva.com/2015/10/25/102615

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10/9/15 Sometimes you just need some help. Check out the collection of Fall gear at the Evviva Store Strength Deadlift (3×3 ) 85% of 1RM, Every 2 min Conditioning “Green Man” 3 Rounds 21 Toes to Bar 15 Box Jumps 9 Deadlifts L1 255/165,24/20 L2 205/135,20/18 L3 165/105 or lower, 18/12 Green Man! http://crossfitevviva.com/2015/10/18/10915-2

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10/9/15 Andrea! Strength Snatch (10 min EMOM: 2 reps) Hang Power Snatch. Choose weights. Conditioning Partner Workout! Alternate each round. MUST hi-five after each round. 1000 m row penalty for not hi-fiving. 12 min AMRAP: 6 Pull-ups 12 DB Snatches (6 R/6L) 6 Burpees L1: 2 Muscle-ups/ 6 C2B, 45/35 L2: 40/30 L3: Banded, 30/20 http://crossfitevviva.com/2015/10/08/10915

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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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