Check out our newest EDCF coaches! Congrats to Sean and RJ for completing their CF-L1 as well as our Coaches Prep Course. They officially start in this week!
The Open is over! We are so proud of all those who competed. We had a record year this year as far as EDCF athletes so let’s continue with this momentum into next year!
Make sure you are a member of the EDCF members only Facebook group click >HERE< and ask to join if you haven’t already!
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Monday 3/28
A) E2MOM x 16 min
Power clean cluster 1.1.1 @ 80-85%
(rest exactly 10 sec between each rep)
B) 4 rounds for time:
– 8 Burpee box jump overs (24″/20″)
– 12 Toes to bar
– 16 Kettlebell swings (70/53, 53/35)
– 50 Double unders (120 singles)
Rest exactly 2 minutes between rounds.
*Subtract 6 minutes for rest.
Tuesday 3/29
A) E2MOM x 12 min (6 sets)
Front Squat
– Set 1 – 4 reps @ 75-80%
– Set 2 – 3 reps @ 80-85%
– Set 3 – 2 reps @ 85-90%
– Set 4 – 4 reps @ 80-85%
– Set 5 – 3 reps @ 85-90%
– Set 6 – 2 reps @ 90-95%
B) AMRAP in 12 min:
– 200 m run
– 10 Shoulder to overhead (115/75, 95/65, 75/45)
– 8 Front rack reverse lunges
Wednesday 3/30
A) EMOM x 15 min (5 sets)
1: 5-15 supinated pull-ups
2: 6-8 good mornings @ 20X1
3: 5-15 perfect push-ups
*If you are good at push-ups, wrap a band around your back for more resistance
B) EMOM x 16 min (8 sets)
E: 12/9 cal row
O: 2-3 NPU man makers 35-55/15-30
NPU man maker = row, push-up, row, power clean, push press
Thursday 3/31
A) E2MOM x 16 min
– Power snatch cluster 1.1.1
(Rest 10 sec between reps)
B) 3 rounds for times:
– 400 m run
– 20 wallballs
– 20 alternating DB snatch (50-75/20-45)
R3-4M
C) 3 rounds not for time:
– 6-8 DB rear foot elevated split squats @ 30X1 ®
– R60S
– 6-8 DB rear foot elevated split squats @ 30X1 (L)
– R60S
– 10-20 straight body crunches
Friday 4/1
A) E2MOM x 10 min (5 sets)
– 5 TnG push press
*Building to a heavy 5
B) EMOM x 12-15 min
– 3 power clean + push press (135/95, 115/75, 95/65)
– 5 burpees over the barbell
C) 3 rounds not for time:
– 10 DB tricep rollback extensions
– 40 sec BB behind the back wrist curls (55/35)
Saturday 4/2
8am Masters CF
9am CrossFit
10am Barbell
11am Intro To CrossFit