Time to brag a little bit! This past weekend Coach RJ won first in her weight class at the 2018 USA Powerlifting South Regional. With this win RJ qualified for USAPL Nationals in Spokane, WA on October 10th. This comes on the heels of an intense 16 week strength cycle. A huge thank you to those of you who were able to attend on Saturday. Let’s continue to show her support as she represents EDCF on the national stage!

This Saturday we will be kicking off an 8 Week Handstand Course at 10am! The goal is to get those, regardless of skill level, more comfortable and competent with the handstand, handstand push-ups, and handstand walks. There will be homework and weekly progress tracking. Sound awesome? We think so! Find more details and a link to sign up HERE.

Monday 8/13

A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

B) Every 2.5 min x 4-6 sets:

– 12/9 cal row

– 6 deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 hang power cleans

– 4 shoulder to overhead

RX+ perform 15/12 cal and use 155/105.

Tuesday 8/14

A) E2M x 8 sets:

– 2 front squats

*Heavier than last week’s 3s. These should be around 88-92%

B) 3 rounds for time:

– 400m run

– 10 double KB/DB front squats (55/35, 44/25, 35/18, 25/13, 18/9)

– 15 toes to bar

Wednesday 8/15

A) 8 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 10 Russian KB swings (53/35)

– 14 walking lunges

R4M

8 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 5 burpees

R4M

8 min AMRAP @ 80-90%

– 10 wallballs (20/14)

– 10 sit-ups

– 30 double unders

*Goal is to pace and have a steady state effort for all 3 sets.

B) 3 sets for quality:

– 12 medball hamstring curls

– 12 reverse snow angels (slow and controlled)

Thursday 8/16

A) E3MOM x 3 sets:

– 10 close grip bench press

– 10 bent over BB rows w/ pause

B) 4 sets:

– 750m row @ 90%

– R3M

*Goal is to finish at same exact time each set and keep within 5 sec of your 500m pace from last week.

C) 3 sets:

– 8 weighted or band assisted pull-ups

– 8/side rear foot elevated split squats

Friday 8/17

A) E2.5M x 6 sets:

– 3 deadlifts

– 10 DB incline press

*Deadlifts should be around 78-85ish%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– contralateral carry down and back (slow and steady)

– 30 sec L-sit hold

– sled drag down and back (heavy but steady)

– 8-10 partner assisted glute ham raises

Saturday 8/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 8/20

8am Endurance

10-12 Open gym

Greetings, East Dallas.

Come out and support Coach RJ as she competes in the 2018 USA Powerlifting Southern Regional Championships this Saturday in Fort Worth! She will be lifting from 9-12 Saturday morning at the Radisson Fort Worth North at Fossil Ridge located at 2540 Meacham Blvd. Fort Worth, TX 76106. More details on the meet can be found HERE.

Monday 8/6

A) E90S x 8 sets

– power clean + split jerk

Sets 1-3: 3 @ 65-75% w/ pause

Sets 4-5: 2 @ 80-90%

Sets 6-8: 1 @ 90+%

B) 4 rounds for time:

– 400m run

– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)

*Weight should be kept light enough so that at least your first set is UB.

Tuesday 8/7

A) E2.5M x 6 sets:

– 3 front squats

*Heavier than last week’s 4s.

B) EMOM x 4-7 sets:

1: 12/9 cal row

2: 12 KB walking lunges (53/35, 44/25, 35/18, 25/13)

3: 4 burpee box jump overs (24/20”) + 4-8 pull-ups

RX+: 15/12 cal row, CTB pull-ups

Wednesday 8/8

A) 10 min AMRAP @ 80-90%

– 250/200m row or 500/400m AB

– 7 toes to bar

– 14 wallballs

R5M

10 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 30 double unders

*Goal is topace and have a steady state effort for both sets.

B) 3 sets for quality:

– 15 banded hamstring curls w/ pause

– 8/side DB powell raises

Thursday 8/9

A) Every 90 sec x 10 sets:

– 1 squat clean

*Start around 60% and build to a heavy set

B) 5 sets:

– 500m row @ 90%

– R2M

*Goal is to finish at same exact time each set.

C) 3 sets:

– 8/side bent over DB/KB row

– 8/side rear foot elevated split squat

Friday 8/10

A) E3M x 5 sets:

– 5 deadlifts

– 5-15 perfect push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– farmers carry down and back (heavy but UB)

– 30-60 sec floor or ring FLR

– reverse sled drag down and back (heavy but steady)

– 5 seated box jumps

Saturday 8/11

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 8/12

8am Endurance

10-12 Open gym