LAST WEEK OF THE OPEN! Please join us this Friday evening at 6:30pm for Round 5 of Friday Night Lights. We will also be heading out afterwards for dinner and drinks at a place TBD.

THE GYM IS MAGICALLY BIGGER! Well not really magically. It took some work and there is a lot of work ahead to finish it out so bare with us and our dust as we continue to make EDCF more awesome.

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Monday 3/21

A) Clean and Jerk technique work while warming up to 60%.

 

B) E2MOM x 12 min (6 sets)

– 1 squat clean + 1 front squat + 1 split jerk

*Start at moderate load (60%) and build to a heavy but sharp set.

 

C) EMOM x 12-15 min:

– 3 Thrusters (135/95, 115/75, 95/65, 75/55)

– 5 Box jumps – SD (24/20”, 20/16”)

 

*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

 

Tuesday 3/22

A) EMOM x 15 min

1: 3-4 Close grip bench press @ 20X1 (heavier than 3/16)

2: 10-12 horizontal ring rows @ 20X1

3: 6-8 Tough good mornings (from ground) @20X1

 

B) Every 5 min x 20 minute (4 sets)…

3 min AMRAP:

– 500/400 m row

– Max burpee pull-ups in remaining time

R2M

 

*Arms must be locked out at bottom before pull-up.

 

Wednesday 3/23

A) E2MOM x 15 min

– 3 overhead squats

*increasing in load to something heavy

 

B) 9 min AMRAP:

– 3 hang power snatch 115/75, 95/65,

– 6 overhead squats

– 9 burpees over the barbell

– 12 T2B

 

C) 3 sets not for time:

– 30 sec/side side plank

– 1 min regular bows and toes plank

– 20 hollow rocks

Rest as needed between rounds

 

Thursday 3/24

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

– Run 800m

– Row 400/325m

– 10 DB hang power cleans (35-55, 20-30)

– 15 sit-ups

– 30 double unders

 

*Use this as extra aerobic capacity (“cardio”) work and/or a “flush” to prime your body for tomorrow’s 16.5 workout.

 

Friday 3/25

A) Open workout 16.5 prep

 

B) Open workout 16.5 (last one!)

 

***Please join us while we cheer on our athletes for their last open workout of the season. We will all be heading out for a bite to eat and some drinks to celebrate afterwards!!!

 

Saturday 3/26

8am Masters CF

9am CrossFit

10am 16.5 make-up

 

Sabrina is a part of our tight knit 6:30pm class. She has given her all every time she steps in the gym since day one of her Prep Course. One thing that stands out Sabrina is that she has a want to get better by learning new skills. Her strength has gone up a tone and she is kicking ass during WODs. Keep it up Sabrina!

A little bit of what Sabrina had to say about her time at EDCF:

When did you join EDCF?  How did you find the gym?  What was your first impression or how did that first workout go?

I joined EDCF in September 2015. My husband and I just moved to Texas that summer and I wanted to find a way to workout together. I saw the gym coming home one day and thought it was conveniently located from our house. I spent the summer jogging around White Rock Lake and THOUGHT I was “in shape” before the intro class. Twenty wall balls and twenty kettlebell swings later I was dying. I distinctly remember telling myself not to over do it, and my husband (Jon G.) threatening he was going to throw up immediately after our first workout!

What class time do you attend the most, are there any regular members you work out with at that time?

I usually attend the 6:30 pm class. 6:30 crew represent! You know who you are!

Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/spouse/partner? What is your favorite hobby outside the gym?

Outside of the gym I’m a pediatric dental resident at Baylor College of Dentistry and Children’s Medical Center. My husband, Jon G., is also a member of the gym and we have a 4 year old Border Collie pup. I love checking out breweries around DFW and thrifting/antiquing around the area.

What do you like about CrossFit or EDCF that keeps you coming back?

I like the sense of camaraderie I get from the gym. Everyone encourages everyone else and the only person you end up competing against is yourself.

What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals?

My favorite type of workout is any type of squat. My short term goal was to front squat my bodyweight (which I’ve done!) and my long term goals are to get double unders, toes to bar and handstands down!