Thanks to everyone who came out to help us celebrate turning 6 this past Saturday!

Being backed by such a great community is what separates us from the rest. It also makes it easy to come to “work” everyday. Thank goes out to all of our awesome members, too!

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Monday 8/28

A) E2M x 5 sets:

– back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

+

E3M x 1-2 sets:

Set 6 – 1 rep @ 95+%

Set 7 – 1 rep @ 95+%

*Test if feeling it. If not then complete 95% and stop.

 

B) EDCF Capacity Test 1.3

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

 

*Scale BW back squat by doing 75% or 50% bodyweight.

*You should have a grand total at the end.

 

Tuesday 8/29

A) E3MOM x 3 sets:

– 8 TnG power clean + push jerk

*Start at 135/95, 115/75, 95/65, or 75/45 and build each set if able.

*Work on connecting reps efficiently.

 

B) E3MOM x 4-6 sets @ 80-90% pace:

– 200m run

– 10 deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 box jump overs (24/20”)

– 6 toes to bar

 

RX+: perform 2-4 bar muscle ups (depending on ability) instead of T2B.

 

Wednesday 8/30

A) E3MOM x 4 sets:

– 5 strict overhead press @ 2111

– 6-8 single arm DB bent over row / side @ 2111

– 10 medball hamstring curls @ 2111

 

B) 8 min AMRAP@ 80-90% pace:

– 10 RKB swings (70/53, 53/35)

– 10 prisoner reverse lunges

– 30 double unders

R3M

8 min AMRAP:

– 10 RKB swings

– 10 prisoner reverse lunges

– 30 double unders

*Goal is to match output on second AMRAP.

 

C) 3 sets for quality:

– 15 supine banded pull-aparts

– 20 elevated banded psoas march

*Rest as needed

 

Thursday 8/31

A) Every 10 minutes x 3 sets

RX:

– 30/20 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box jump-overs (24″/20″)

– 200m run

 

Scaled:

– 20/15 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box step-ups (24″/20″)

– 200m run

 

B) 3 sets:

– 10-15 sec straight leg 90 degree hold (each leg)

– 10 supermans with 2 second hold at top

– 10 lemon squeezes

 

Friday 9/1

A) E3MOM x 5 sets:

– 4 pause front squat @ 32X1

*start at last week’s heaviest set.

 

B) 3 sets:

– sled drag down and back (heavy, regular walking pace)

– farmers carry down and back (heavy, walking pace)

 

C) 3 sets for quality

– 15 DB skull crushers

– 15 DB tate presses

– 15 DB floor presses

*Rest as needed.

*Use a weight that is tough but you can stay UB for all 30 reps.

 

Saturday 9/2

8am Masters

9am CrossFit

10am Barbell/Free Intro

 

Sunday 9/3

8am Endurance TBD

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary! It will be open to everyone so bring your kids, family, or friends… and a swimsuit!

There will be the taco truck for eats and a keg for drinks but if you like to get a little fancy then please BYOB!

Can’t wait!

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Monday 8/21

A) E2MOM x 6 sets – back squat

Sets 1-3: 3 @ 85%

Sets 4-6: 2-3 @ 85-90%

*Go up on weight from last week.

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

*Compare to 1/9/17

 

C) 2 rounds for quality:

– 20 reverse snow angels

– 20 single leg elevated hip extensions (10/side)

 

Tuesday 8/22

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7 = 1 rep @ 90%

Set 8 = 1 rep @ 90-95%

Set 9 = 1 rep @ 95+%

Set 10 = 1 rep @ 101%

 

B) E3MOM x 4-6 sets @ 90% pace:

– 200m run

– 30 double unders

– 5 ground to overhead (135/95)

 

RX+ use 155/105.

 

Wednesday 8/23

A) E4MOM x 4 sets:

– 6-8 Romanian deadlifts @ 30X1

– 6-8 single arm DB presses / side @ 2111

– 10-12 supine ring rows @ 2111

 

B) 8 min AMRAP:

– 6 toes to bar

– 8 alternating DB snatch

– 10 box jump overs (24/20”)

 

C) 3 sets for quality:

– 15 supine banded pull-aparts

– 20 elevated banded psoas march

*Rest as needed

 

Thursday 8/24

A) Every 10 minutes x 4 sets:

– 500/400m row

– 20 RKB swings (heavy)

– 20 burpees over the rower

– 20 push press 95/65

– 20 wallballs (20/14)

*Keep times the same.

*Switch order every set.

 

Friday 8/25

A) E3MOM x 5 sets:

– pause front squat @ 32X1

*start moderate and build to a heavy but perfect set.

 

B) 3 sets for quality:

– double KB front rack walk x 1 lap (AHAP)

– 30 sec accumulated L-hang from pull-up bar

 

C) 3 sets for quality

– 10 DB skull crushers

– 10 DB tate presses

– 10 DB floor presses

*Rest as needed.

*Use a weight that is tough but you can stay UB for all 30 reps.

 

Saturday 8/26

For time with a partner:

– 50 pull-ups

– 100 box jump-overs (24/20, 20/16”)

– 100 wallballs (20/14, 14/10)

– 100 calorie row

– 100 Russian KB swing (70/53, 53/35)

– 100 burpees over partner

– 50 pull-ups

– 1 slide down the waterslide

*30 min cut-off.

 

Sunday 8/27

Classes TBD