ALL NEW ELEMENTS CLASS starting Monday, August 27th, at 8:30pm. The class runs for two weeks on Monday, Wednesday, and Thursday nights (six total). Contact us here to reserve a spot. Spaces are limited.
Free Saturday CrossFit class starting at 10am (9am for ages 50+). Bring a friend. Open to any and all levels of fitness.
Sunday Suckday this Sunday from 12-2pm. Come work on movements you suck at, make up WODs you missed, stretch/roll out, or just shoot the sh*t.
7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heavy but technically sound, rest 60 sec
Note: This should be performed as a complex. Do not drop the bar between movements
then…
12 minute AMRAP of:
– 12 Pullups
– 10 Pistols (5R/5L)
– 8 Burpees
7X1 2 Power Cleans TnG
then…
3 rounds for time of:
– 20 Power Cleans 95/65#
– 20 HR Pushups
“I smell toast. That’s what they say when you’re having a stroke, right? You smell burnt toast?” These kinds of thoughts can’t be helped. When you’re past 35, words like “obese” have made their way into your medical records, and you’re 10 minutes into a grizzly WOD, my mind jumps to the worst. Thankfully, reason intervenes; I remember there is a fire oven, pizza restaurant next door, and think of T-Rex.
You don’t have to search far to learn how T-Rex feels about pull-ups, wall balls, kettlebells, or pushups. The king of the Cretaceous period laid low by the basic functional movement. In spite of T-Rex’s shortcomings, he keeps showing up. That’s the takeaway. That’s what you have to remember. Regardless of your abilities you have to put the effort in even when you just don’t have it.
Here’s the T-Rex and CrossFit key:
It is fine to suck—be like T-Rex when you do and keep coming back. Take pride in what you do well and keep trying at the stuff you don’t. I’m reminded of what Greg at Wicked Fit Apparel shared with me, “T-Rex loves air squats.”
– Bryan P.
15 minutes Split Jerk practice (can take from rack)
then…
for time:
– 800 m run
– 75 wallballs (20/15)
– 800 m run
then…
partner L-sits max effort x 3
15 minutes to establish a 1RM Hi-Hang (with hip) Snatch…. DEMO VIDEO
then…
5 rounds for total time of:
– Run 200m
– 7 Hang Power Snatches (115/65)
*Rest 1 minute after each round.
As many of you know already, we had a team from EDCF compete in this weekends Europa competition. What you don’t know is that we placed 18th out of 79 intermediate teams. Jen, Mason, Fernando, Shawn, and Elizabeth did awesome and showed a lot of heart on Saturday. I am very proud of you guys. Looks like all this squatting and olympic lifting is paying off!
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ALL NEW ELEMENTS CLASS starting Monday, August 27th, at 8:30pm. The class runs for two weeks on Monday, Wednesday, and Thursday nights (six total). Contact us here to reserve a spot. Spaces are limited.
Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
then…
3 rounds for total reps of:
– 2 minute AMRAP of:
– 6 Squat Cleans (135/95)
– 25 Double Unders or Abmat Sit-ups
*Rest 1 minute.
1 minute AMRAP of:
– HSPUs