Join us for our annual Pablo Memorial WOD this upcoming Saturday (2/16). We’ll be running 2 heats. One starting at 8am and the other at 9am. All members are welcome to join in! SIGN UP FOR A HEAT HERE.

Pablo Pedraza was a member at EDCF who was senselessly murdered a few years ago. He left a huge impact on the gym and EDCF was his happy place. You can find out more information about Pablo HERE. Every year we honor his life with this Hero WOD:

For time (RX):
– 1 mile run
– 10 deadlifts (135/95)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 1 mile run

For time (Scaled):
– 800m run
– 10 deadlifts (95/65)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups (scaled with bands or ring rows)
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 800m run

For time (Masters):
– 400m run or 500/400m row
– 10 DB deadlifts (95/65)
– 15 DB hang power cleans
– 20 DB push press
– 25 pull-ups (scaled with bands or ring rows)
– 20 DB deadlifts
– 15 DB hang power cleans
– 10 DB shoulder to overhead
– 400m run 500/400m row

*You can mix and match scaling levels to find the right combination for you.

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Monday 2/11

A) E4MOM x 3 sets:

– 8/side alternating BB back rack weighted lunges

– 8/side alternating DB bench press

– 8 V-ups w/ medball

 

B) Five sets for max calories/reps of:

– 30 seconds of max calories rowing

– 30 seconds of thrusters (75/55 lbs)

Rest 2 minutes

 

Tuesday 2/12

A) EMOM x 12 sets:

– 1 snatch

*Build from 50-95+%.

*First 6 sets catch with a pause at the bottom.

 

B) E3MOM x 4-7 sets:

– 200m run

– 8 shoulder to overhead (135/95)

– 7 pull-ups

– 6 burpees over the bar

 

RX+ 155/105 & CTB pull-ups

 

Wednesday 2/13

A) “CrossFit Games Open Event 18.1”

Complete as many rounds and reps as possible in 20 minutes of:

– 8 Toes-to-Bar

– 10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm)

– 14/12 Calorie Row

 

B) 3 sets for quality:

– 12-15 banded tricep push-downs

– 12-15 reverse snow angels

– 12-15 DB bicep curls

– 12-15 DB lateral raises

 

Thursday 2/14

A) E3MOM x 5 sets – bench press

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

*After every set perform 8-12 medball hamstring curls

 

B) 3 sets:

– 45 sec max BB Curtis P’s (75/55)

R15S

– 45 sec max strict pull-ups

R15S

– 45 sec max HR push-ups

R15S

– 45 sec max double unders

R15S

– 45 sec max burpee to target

R75S

 

Friday 2/15

A) Every 2.5 minutes x 8 sets:

– 3 front squats @ last week’s heaviest set + 2-5%

*RPE on squats should be an 8

 

B) 3 sets for quality:

– 1 lap lateral sled drag

– 12-15 bent over BB rows

– 1 lap waiters carry

– 12-15 DB or BB skullcrushers

 

Saturday 2/16

8am Pablo WOD heat 1

9am Pablo WOD heat 2

10am Intro To CrossFit / Open Gym / Strength Program

 

Sunday 2/17

8am Endurance

10-12pm Open Gym / Muscle-Up Clinic

We’ve got a month full of some special events capped of by the start of the 2019 CrossFit Open! Check them out and click the links to find out more/sign up…

• Muscle-Up Clinic (Sunday 2/10): With the 2019 CrossFit Games Open only a month away it’s time to get that muscle-up! We are throwing a 2 hour muscle up clinic on Sunday 2/10 from 10am-12pm. You’ll learn muscle-up progressions and come away with homework to help further your skill. Oh and it’s only $10.

• Pablo Memorial WOD (Saturday 2/16): This annual workout is in remembrance of a very special gym member named Pablo Pedraza. You can find out more about Pablo and the start of this WOD here. Sign up for Heat 1 at 8am or Heat 2 at 9am. There will be an RX, Scaled 1, and Scaled 2 version of this unique Hero WOD.

• Start Of The 2019 CrossFit Open (Thursday 2/21): At the end of every February we take on the CrossFit Open which is one workout per week which are released on Thursday nights. Sign up for the Open officially with Team EDCF and perform the workouts at our Friday Night Lights events or take them on in classes on Fridays starting on February 21st and going through March 21st!

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Monday 2/4

A) E4MOM x 4 sets:

– Back Squat x 10 @ 70-75%

*Complete squats at a little heavier than last week’s weight.

 

B) EMOM x 10-15 minutes

– 30 double unders

– 3 deadlifts

*Deadlifts should be around 65% of 1RM.

*If needed, scale DUs to 10-20 reps or singles.

*Goal is to complete work within 40 seconds.

 

Tuesday 2/5

A) E2MOM x 9 sets:

– Sets 1-3: 3 high hang snatch

– Sets 4-6: 2 hang snatch

– Sets 7-9: 1 snatch

*Build up to a tough but crisp weight.

 

B)  AMRAP in 8 minutes:

– 1 power snatch (95/65)

– 1 overhead squat

– 1 chest to bar pull-up

*Increase movements by 1 rep each round.

 

C) 3 sets for quality of:

– 12-15 reverse snow angel

– 20 alternating elevated psoas march

 

Wednesday 2/6

A) 2 total sets of…

2 min AMRAP:

– 200m run, then in remaining time…

• Toes to bar

R1M

2 min AMRAP:

– 250/200m row, then in remaining time…

• Double unders

R1M

2 min AMRAP:

– 200m run, then in remaining time…

• Box jump overs (24/20”)

R1M

2 min AMRAP:

– 250/200m row, then in remaining time…

• DB devil presses (35/25)

R1M

2 min AMRAP:

– 200m run, then in remaining time…

• Burpees to target

R6M

 

B) 3 sets for quality:

– 10 BB weighted hip extensions from floor

– 10/side bent over DB rows

– 30 crunches

 

Thursday 2/7

A) Every 4 minutes x 3 sets:
– 10 overhead presses @ RPE 6.5

– 10 Romanian deadlifts @ 65-70%

*Presses should be at same weight or slightly less than last week.

* RDLs should be at same weight as last week.

 

B) 4 rounds for time:

– 500/400m row

– 8 ground to overhead (115/75)

 

Friday 2/8

A) Every 2.5 minutes x 6 sets:

– 4 front squats @ last week’s heaviest set +5%

*RPE on squats should be an 8

 

B) 3 sets for quality:

– 1 lap heavy sled drag

– 8 DB lat pull-overs

– 12-15 DB or BB skullcrushers

 

C) 4-5 hill sprints

– rest on walk down

 

Saturday 2/9

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

 

Sunday 2/10

8am Endurance

10-12pm Open Gym / Muscle-Up Clinic