A) Every 4 minutes x 4 sets:
– 10 deadlifts @ 60%
– 10 bench press @ 60%
B) 3 sets:
– 6/side rear foot elevated split squats
– 10-15 dips
– 10 bent over BB rows
C) 3 sets:
– 1 lap suitcase carry
– 6-8 poor man’s partner floor GHDs
– 20 alternating DB bicep curls (10/side)
A) E2MOM x 6 sets:
– 3 hang power snatch
B) Every 90 seconds x 3 sets
Station 1: 20/15 cal row
Station 2: 15 burpee box jump overs (24″/20″)
Station 3: 200m run
Station 4: 20 single arm DB snatches (55/35 lbs – 10 each side)
Station 5: 20 single arm DB overhead walking lunges (55/35 lbs – 10 steps each side)
A) Every 90 sec x 3 sets
1: 10 Romanian deadlifts w/ hover above floor
2: 5 seated box jumps w/ step down
3: 8/side half kneeling single arm DB presses
4: 20 alternating psoas marches
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 sets for quality:
– 10 DB lat pull-overs
– 10 bent over reverse laterals
A) Every 90 sec x 10 sets:
– 2 hang power cleans
*Build from 60-80+% with no misses. Does not have to be TnG.
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 8 DB hang power cleans + 6 push press
3: 30 double unders + 6 toes to bar
*Use a weight on DBs where you can keep all reps UB but should be considerably tougher in later rounds.
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@65%
Set 3-5: 3@70%
Set 6-8: 2@80%
B) 5 rounds for time:
– 200m run
– 6 front squats @ 35% 1RM back squat
– 12/9 HR push-ups
A) E2MOM – Bench press
Set 1: 5@65%
Set 2: 5@70%
Set 3: 3@75%
Set 4: 3@80%
Set 5: 2@85%
Set 6: 2@90%
B) 3 sets for quality:
– 6 snatch grip deadlifts – start at 55% 1RM deadlift
– 10 DB lat pull-overs
– 20 tricep push-downs
C) 3 sets for quality:
– 10 DB rear lateral raises
– 20 alternating DB curls (heavy)
– 10 sumo stance good mornings
A) E2MOM x 8 sets:
– 3 hang power cleans
*Build from 55-80%
B) For time:
– 600m run
– 60 alternating DB snatch (50/35ish)
– 60 goblet hold lunges (30/leg)
– 600m run
C) 3 sets for time:
– 10 DB RDLs
– 20 seated band rows
With the foundation of health and fitness being nutrition, we are excited to announce that EDCF is now offering a full service Nutrition Coaching program for both members and non-members alike! This is something that’s been in the works for quite a while and we are excited to share it with you!
Have you been working out consistently and stopped seeing progress? Are you training for a competition, weekend event, or just want to get stronger and faster? Are you sore after workouts for more than a day or two? Have you been trying to lose weight or gain muscle mass on your own with little to no success? Don’t know anything about food and just want to live a healthier lifestyle and maybe work on changing some of your health factors like high blood pressure and cholesterol? If you answered “yes” to any of those then it’s time to look deeper into your nutrition.
The program starts with a one-on-one consultation with Coach RJ to address body composition and performance goals, current medications, approach to food, any medical abnormalities, daily life tasks, mobility, stress, sleep, and social support. From there you will be placed in the appropriate phase of our Nutrition Coaching program that will be completely customized to you and will evolve as you progress through the program.
So go check out our Nutrition Coaching web page and see what we have to offer! Our nutrition coaching services are now live so you can sign up as early as today to get a jump start on the holidays! Have questions? Please shoot us a message here.
“Let food be thy medicine and medicine be thy food.”
― Hippocrates
Monday 11/19
A) E2MOM – back squat testing
Set 1: 3@50%
Set 2: 1@65%
Set 3: 1@77%
Set 4: 1@85%
Then, E3MOM
Set 5: 1@90%
Set 6: 1@95%
Set 7: 1@101+%
Set 8: 1@101+% (optional if you have another attempt in the tank)
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 12 wallballs (20/14)
3: 6 burpees + 6 toes to bar
RX+: 15/12 cal row
Tuesday 11/20
A) E2MOM x 8 sets:
– 3 hang power cleans
*Build from 55-80%
B) For time:
– 600m run
– 60 alternating DB snatch (50/35ish)
– 60 goblet hold lunges (30/leg)
– 600m run
C) 3 sets for time:
– 10 DB RDLs
– 20 seated band rows
Wednesday 11/21 (no 7:30pm class)
A) E2MOM – bench press
Set 1: 3@50%
Set 2: 1@65%
Set 3: 1@77%
Set 4: 1@85%
Then, E3MOM
Set 5: 1@90%
Set 6: 1@95%
Set 7: 1@101+%
Set 8: 1@101+% (optional if you have another attempt in the tank)
B) Every 6 minutes x 3 sets:
– 500/400m row
– 50 double unders
– 20 push presses (115/75)
C) 3 sets for quality:
– 20 DB hammer curls
– 20 band push downs
– 20 hollow rocks
Thursday 11/22 – Thanksgiving (gym closed)
Friday 11/23 (9am class only)
For time in teams of 2:
– 800 m run (together)
+
10 rounds (5 each, 1 working a time):
– 5 power cleans
– 7 thrusters
– 9 burpee box jump overs (24/20”)
+
800 m run (together)
RX+: 155/105
RX: 135/95
Scaled: 115/75, 95/65, 75/45
Saturday 11/24
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 11/25
8am Endurance
10-12pm Open Gym