We wanted to make Open Gym official. Starting this week we will have Open Gym slotted for every Saturday from 10-11am as well as every Sunday from 10am-12pm. Come in and work on missed workouts, skills, mobility, or just come to hang out for a bit!

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Monday 4/30

A) E4M x 3 sets:

– 10 back squats

*These should be heavier than your sets of 10 from last week.

 

B) Every 2 minutes x 4-5 sets:

Station 1: 32/24, 26/18, or 20/15 cal row

Station 2: 20 wallballs + 10 burpees

*Scale reps as needed to keep intensity up.

 

Tuesday 5/1

A) EMOM x 10 sets:

– 1 x split jerk @ 65-95+%

*First 3 sets use a pause on the catch.

*Last day for the cycle.

 

B) 5 rounds for time:

– 50 – 40 – 30 – 20 – 10 double unders

– 15 – 12 – 9 – 6 – 3 shoulder to overhead (135/95, 115/75, 95/65, 75/45)

– 6 burpees over the barbell

 

Wednesday 5/2

A) E2M x 3 sets:

– 3 position clean @ 55-65%

(high hang, hang, floor)

+

E2MOM x 3 sets:

– 2 position clean @ 70-80%

(hang, floor)

+

E2MOM x 4 sets

– 1 clean @ 85+%

(floor)

*Both should be received in a squat position.

 

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

 

C) 30/30 row or assault bike x 8-12 sets

– 30 sec at 90% pace

– 30 sec rest (easy spin for AB)

*Keep at same pace for all sets.

 

Thursday 5/3

A) 2 times through:

6 min @ 80-90%

– 500/400m row

– in remaining time:

• 4 toes to bar
• 6 box jumps
• 8 push-ups

R3M

6 min @ 80-90%

– 400m run

– in remaining time:

• 4 CTB pull-ups
• 6 RKB swings (70/44)
• 8 jumping lunges

R3M

 

B) 3 sets for quality:

– 10/ side hip extensions w/ pause at top

– 15 sec/ side 90 degree leg hold

– 10 banded pull-aparts

 

Friday 5/4

A) E4MOM x 3 sets:

– 10 bench press

– 10/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 20 alternating dual KB front rack walking lunges

– hand over hand sled pull (heavy and fast)

– 20 hollow rocks

 

C) 3 sets for quality:

– 10 bicep curls

– 10 tricep extensions

 

Saturday 5/5

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 5/6

8am Endurance

10am-12pm Open Gym

Congratulations to all of our EDCF athletes who competed at this past weekend’s Festivus Games. Veronica, Wayne, and Britteney took home some new hardware too! These five put in more than a few Sunday’s preparing and it showed. Well done y’all!

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New class times coming hot this week! Starting today we will be offering a 4:30pm class Monday through Friday.

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Monday 4/23

A) E4M x 3 sets:

– 10 back squats @ 20X1 tempo

*These should be heavier than your sets of 15 from last week.

 

B) E2MOM x 5-8 sets @ 95%

– 12/9 cal row

– 10 wallballs (20/14)

– 4-8 burpees

*Pick a rep number based on ability and stick to it.

*Complete at least 5 sets even if you have to rest a set.

 

Tuesday 4/24

A) EMOM x 10 sets:

– 1 x split jerk @ 65-95%

*First 3 sets use a pause on the catch.

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 shoulder to overhead (115/75)

– 15 RKB swings (70/44)

 

Wednesday 4/25

A) E3MOM x 8 sets:

– 1 hang clean + 1 clean

*Both should be received in a squat position.

 

B) E4MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Pick a weight that’s tough for all sets on deadlifts.

*Scale dips down with bands or up with added weight.

 

C) 30/30 row or assault bike x 8-12 sets

– 30 sec at 90% pace

– 30 sec rest (easy spin for AB)

*Keep at same pace for all sets.

 

Thursday 4/26

A) 8 min @80-90%

– 1000/800m row

– in remaining time AMRAP:

• 5 toes to bar
• 10 prisoner lungs

R4M

8 min @80-90%

– 800m run

– in remaining time AMRAP:

• 5 strict pull-ups
• 10 box jumps – step down

R4M

8 min AMRAP @80-90%

– Pick 1000/800m row or 800m run

• 5 strict handstand push-ups
• 10 RKB swings

 

B) 3 sets for quality:

– 8 BB good mornings @ 30X1

– 16/side glute wall slides

– 8/side red band resisted knee drives

 

Friday 4/27

A) E4MOM x 3 sets:

– 15 bench press

– 15/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 1 lap sled drag (heavy and fast) – forward down and back

– 1 lap/arm contralateral carry

– 30-45 sec accumulated L-sits

– 8/side banded knee drives (red band)

 

Saturday 4/28

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 4/29

8am Endurance

10am-12pm Open Gym