Did you get a chance to check out Coach RJ’s latest nutrition article? If not, go ahead and peep it HERE.
Also, mark your calendars for our annual Holiday Social going down on Saturday, Dec. 22nd at Oak Highlands Brewery from 3-6pm!
We’ve got some exciting stuff planned for the new year including an 8 week Strength Class as well as a EDCF Nutrition Seminar. More details coming soon!
Monday 12/10
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@70%
Set 3-5: 3@80%
Set 6-8: 2@85%
B) Every 5 minutes x 3-4 sets:
– 400m run
– 16 double KB front rack lunges
– 10 strict supinated pull-ups
*Scale pull-ups so you can get through at least first set unbroken.
Tuesday 12/11
A) E2MOM x 5 sets
– 5 TnG push jerk
B) Four sets for max reps of:
– 2 minutes of rowing for calories
– Rest 30 seconds
– 90 seconds of double-unders
– Rest 30 seconds
– 60 seconds of push-ups
– Rest 30 seconds
– 30 seconds of toes to bar
– Rest 90 seconds
Wednesday 12/12
A) Every 8 minutes x 4-5 sets:
– 500/400m row
– 16 push press (95/65)
– 16 box jumps w/ step down (24/20”)
– 16 alternating DB snatch (50/35)
– 48 double unders
*Change order of movements every set.
B) 3 sets for quality:
– 8/side single leg BB Romanian deadlifts
– 16 banded pull-aparts
Thursday 12/13
A) Every 60 seconds x 10 sets:
– 1 hang power snatch
B) Every 3 minutes x 4-7 sets:
– 200m run
– 8 power snatch (95/65)
– 8 overhead squats
– 8 burpees over the bar
Friday 12/14
A) Every 3.5 minutes x 5 sets:
– 6 deadlifts @ 70%
– 6 bench press @ 70%
B) 3 sets for quality:
– 8/side BB weighted step-ups
– 8/side DB bent over rows
– 8 DB 3-way shoulders (front, lateral, reverse)
C) 20 KB Turkish get-ups (10/side)
*Heavy but fluid. Split reps however.
Saturday 12/15
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 12/16
8am Endurance
10-12pm Open Gym