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

Join us to help celebrate Coach RJ’s belated birthday this Saturday at 2pm at Smoky Rose on Garland Ave. Stop in to say high or stay for dinner! Everyone is welcome!

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Monday 4/16

A) E4M x 3 sets:

– 15 back squats @ 20X1 tempo

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

 

B) E2MOM x 5-8 sets @ 95%

– 30 double unders

– 4-8 toes to bar

– 5-10 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 4/17

A) EMOM x 12 sets:

– 1 power clean

*Build from 60-95%

 

B) EMOM x 4-7 sets

1: 12/9 cal row or 10/7 cal AB

2: 5 power cleans @ 70% of A

3: 6-10 box jump overs (24/20”)

 

RX+ row 15/12 cal or AB 12/9 cal with 10 BJOs.

 

Wednesday 4/18

A) E2MOM x 8 sets:

– 2 x split jerk @ 60-90%

*First 3 sets use a pause on the catch.

 

B) Every 6 minutes x 3 sets:

– 400m run

– 8 pull-ups

– 10 overhead squats (95/65)

– 12 burpees over the barbell

 

RX+ use CTB pull-ups and 115/75.

Scale OHS to front squats if needed.

 

Thursday 4/19

A) 8 min AMRAP @80-90%

– 250/200m row or .4km AB

– 10 RKB swings

– 10 sit-ups

R4M

8 min AMRAP @80-90%

– 200m run

– 5 strict HSPU or 10 push-ups

– 10 prisoner lunges

R4M

8 min AMRAP @80-90%

– 50 double unders

– 5 strict pull-ups

– 10 NPU burpees

 

B) 3 sets for quality:

– 8 slide hamstring curls @ 30X1

– 16/side glute wall slides

– 8/side red band resisted knee drives

 

Friday 4/20

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:

– 10/side suitcase anti-rotational split squat

– 1 lap/arm DB waiters walk with KB front rack hold

– 6-8 strict T2B with pause at the bottom (no swing)

– 1 length/side lateral sled drag

 

Saturday 4/21

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 4/22

8am Endurance

10am-12pm Open Gym