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10/1/15 Bre!! Strength “Goat Training” A “Goat” is a movement you want to work on, suck at, or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you suck at it. Gymnastic goats this week. Conditioning “Cardio Bunny” 1000m Row 100 Double Unders 1 mile Run L2: 50 DU L3: 300 singles http://crossfitevviva.com/2015/09/30/10115/

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9/30/15 Heather and Cheyenne having a horrible time!! Strength 10 min EMOM 2 Power Cleans Record heaviest weight Conditioning “Ants in your pants” 25 Pullups 25 Burpees over the bar 25 Thrusters L1 95/65 L2 75/65 L3 65/45 9 min time cap!! Wait ,what’s a thruster? http://crossfitevviva.com/2015/09/29/93015

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9/23/15 Wheelbarra! Strength “The Other Total” 1 rep max Clean 1 rep max Bench Press 1 rep max Overhead Squat After warming up, 3 attempts are allowed. Lifts must be done in the specified order. 60 min Time Cap!! http://crossfitevviva.com/2015/09/22/92315

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9/15/15 The Mash is back…. @ 0:00 min: 10-8-6-4-2 reps of: Deadlift Push-ups L1: 185/135, Hand release L2: 155/115 L3: 135/95 or lower @ 10:00 min: 4 rounds: 7 Power Cleans 30 Double Unders L1: 135/95 L2: 115/75,15 DU L3: 95/65 or lower, 60 singles @ 20:00 min 40 Toes to Bar 5 Box jumps EMOM, starting with Box jumps L1: 24/20 L2: Knees to Elbows, 20/18 L3: Situps, 18/12 http://crossfitevviva.com/2015/09/14/91515

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9/9/15 Daniel!! Strength “Goat Training” 10 min to practice any goat exercise of your choice. Ex: handstand fun, muscle ups, dips, pull-ups,Muscle ups, olympic lifts, etc. Conditioning Partner Workout! One person working at a time. Partners run together with one plate. 18 min AMRAP: 200 m Plate Carry 20 Box Jump overs 2 Rope Climbs L1: 45/35, 24/20 L2: 35/25, 20/18, 1/2 rope climbs L3: 25/15, 18/12, 20 Rings rows http://crossfitevviva.com/2015/09/08/9915/

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8/31/15 The. Matt. Baumann! Strength Front Squat (7 x 1) 85-90%, same weight for all sets. 500 m Row for every missed rep. Conditioining 7 min AMRAP: 5 Push Presses 5 Strict Pullups L1: 135/95, 2 Muscle Ups L2: 115/75 L3: 95/65, Banded http://crossfitevviva.com/2015/08/30/83115

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8/8/15 Strength Snatch (10 min to build to a heavy single) Conditioning Teams of 3! 15 min AMRAP: DB Push Press Strict Pull-ups L1: 40/30 L2: 30/20 or lower Teammate A will complete a 200 m run while Teammate B completes as many Push Presses as possible and Teammate C completes as many Strict pull-ups as possible until A returns. They will rotate exercises and accumulate as many reps of presses and pull-ups in 15 min. http://crossfitevviva.com/2015/08/07/8815/

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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7/22/15 Matt and Ronda sled pushes! Strength “Goat Training” 10 min to practice any goat exercise of your choice. Ex: handstand fun, muscle ups, dips, pull-ups, olympic lifts, etc. Conditioning 12 min AMRAP: 5 Dips 10 Ring Rows 15 Squats L2: Banded dips L3: HR Push-ups Try these out…. http://crossfitevviva.com/2015/07/21/72215

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7/15/15 Diva! Strength “Goat Training” 10 min to practice any goat exercise of your choice. Ex: handstand fun, muscle ups, dips, pull-ups, olympic lifts, etc. Conditioning Every 6 min for 18 min (3 Rounds) complete: 6 Power cleans 12 Toes to bar 400 m run L1: Choose weight L2: 135/95, knees to elbow L3: 115/75, V-ups http://crossfitevviva.com/2015/07/14/71515

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6/22/15 Congrats to all our competitors for kicking ass at the Deschutes Demolition!! T-Shirt order Deadline 6/24, Evviva Store link. Strength Back Squat (3×10 @ 60-70%) Bench Press (3×10 @ 60-70%) Conditioning “Karena” 7 min AMRAP: 60 Sit-ups As many wallballs as possible in remaining time L1: 20/14 L2: 14/12 L3: 12/8 http://crossfitevviva.com/2015/06/21/62215

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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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