It is with a heavy heart and teary eyes that I must announce the passing of our dear friend Pablo Pedraza. Pablo has been a member here at EDCF for over two and a half years. During his time here he has touched the lives of many with his infectious smile and positive attitude. Always incredibly happy, Pablo lit up the room every time he stepped foot into the gym. He had a handshake second to none and if you were lucky enough to be in his class then you were surely getting one. Simply put, he was a central part of the lifeblood that our community is built on. Pablo loved the gym and we love him back.

Pablo is survived by his wife and two boys. To help out with funeral expenses and to benefit his family in this time of need I have set up a GoFundMe account. Please donate if you are able via this link:

Pablo Pedraza’s GoFundMe Account

Pablo’s viewing and funeral will be held tomorrow (Wednesday, 2/17) at Ben F. Brown’s Memorial Funeral Home located at 707 N, MacArthur Blvd. Irving, TX 75061. The viewing will will be held from 1-2pm with the service starting immediately after. 

Rather than dwell on the harshness of death, I believe that Pablo would want us to celebrate what a rich and full life he lived. He would want us to love one another and, smile a little bit more, and sweat a little too. Next Saturday (2/27) at 9am we will be hosting a memorial WOD for Pablo to honor him as an athlete, husband and father. Please join us at 9am and get ready to run because that is what he enjoyed most here at the gym. Anyone is welcome to attend, member or nonmember alike. More details about the WOD will be released soon.

Pablo – You are gone but you will never be forgotten. Your memory will hold strong in our community forever. I can promise you that. Rest in peace.

To everyone else – Hug your loved ones a little closer today. We take life for granted and it is only when someone close to us passes that we can truly appreciate gift of health, family and friendship.

See you all next Saturday morning for the “Pablo” WOD.

 

We are kicking off the 2016 CrossFit Open at EDCF next Friday evening and calling it Friday Night Lights. If you are planning on competing with the EDCF team then please sign up >HERE<. Expect a fun atmosphere and plenty of beer. It is also BYOBooze if you aren’t a beer person.

Also, we are moving Mobility to 7:30pm on Wednesdays! We think this will work better for you all in the 6:30 class who need some extra mobilizing while cooling down after the 6:30pm class. You can also just show up if you’ve already come to an earlier class or if you’re taking a rest day. Check out more details by clicking >HERE<.

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Monday 2/15

A) EMOM x 5 min:

Front Squat

– Set 1: 2 reps @ 65%

– Set 2: 2 reps @ 70%

– Set 3: 2 reps @ 75%

– Set 4: 1 rep @ 80%

– Set 5: 1 rep @ 85%

R60S, and then…

E2MOM x 10 min (5 sets):

– Set 6: 1 rep @ 85-90%

– Set 7: 1 rep @ 90%

– Set 8-10: 1 rep @ 90+%

 

B) For time

– 40 wallballs (20/14)

– 20 pull-ups

– 30 wallballs

– 15 pull-ups

– 20 wallballs

– 10 pull-ups

– 10 wallballs

– 5 pull-ups

 

*rx+ perform CTB pull-ups or substitute 5, 4, 3, 2 muscle ups for pull-ups.

 

Tuesday 2/16

A) E2MOM x 16 min (8 sets)

– Hang Power Clean + Power Clean + Split jerk

*Start at 65% and build

 

B) Open Workout 11.2

Complete as many rounds and reps as possible in 15 minutes of:

– 9 Deadlifts (155/105)

– 12 Push-ups

– 15 Box jumps (24″)

 

Wednesday 2/17

A) 5 min AMRAP:

– Row 1000/800 Meters

– Power Snatch x Max Reps (135/95, 115/75, 95/65, 75/45)

Rest 5 minutes

5 min AMRAP:

– Row 1000/800 Meters

– Toes to Bar x Max Reps

Rest 5 minutes

5 min AMRAP

– Row 1000 Meters

– Burpees over the barbell

 

B) 3 rounds not for time:

– 15 banded hamstring curls

– 6-8 candlestick slow lowers (3-5 sec descent)

 

Thursday 2/18

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 2111 (heavier than 1/27)

2: 10-12 Bent over DB rear delt flys @ 20X0

3: 6-8 Tough Romanian deadlifts @2111

 

B) Every 5 min x 20 minute (4 sets)…

3 min AMRAP:

– 400 m run

– Max KB snatch in UB sets of 5/ hand (53/35#)

R2M

 

Friday 2/19

A) Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

followed by…

Every two minutes, for 10 minutes (5 sets):

Back Squat x 1 rep @ 95%

 

B) Three sets, for max reps/calories of:

– 3 Minutes of rowing for max calories

– 2 Minutes of strict HSPUs

– 1 Minute of strict pull-ups

Rest 3 minutes

 

Saturday 2/20

8am Masters

9am CrossFit

10am Level 2/Barbell