Video coming soon 🙂

Check out these sweet events we have coming up this month!

Also, the 2016 CrossFit Games Regionals are this weekend in Dallas. Check the link above if you would like the link to purchase tickets! It is a pretty awesome spectacle.

Mobility this Wednesday with RJ @ 7:30pm. Stick around after class and get flexy!

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Monday 5/9

A) EMOM x 12 min – Front Squat

Set 1 – 3 reps @ 65%

Set 2 – 2 reps @ 75%

Set 3 – 1 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 rep @ 90%

Set 6 – 1 rep @ 95%

R60S more, then…

Set 7 – 3 reps @ AHAP

 

B) Five sets for max reps of:

– 30 seconds of Ring Dips

– Rest 30 seconds

– 30 seconds of Box Jumps – Step Down (24″/20″)

– Rest 30 seconds

– 30 seconds of Alternating DB Snatch (45-70/20-35)

– Rest 90 seconds

 

*Record total reps.

 

Tuesday 5/10

A) Every 90 sec x 12 min (8 sets)

– power clean + jerk

*Build from 65% to a heavy rep

 

B) EMOM x 15 min:

Min 1: Power clean + push Jerk cluster 1.1.1.1 (185/125, 155/105, 135/95, 115/75)

Min 2: 4-8 CTB pull-ups or strict pull-ups

Min 3: 12/9 cal row

 

*Row 15/12 cal if able.

 

Masters

A) EMOM x 15 min

1: Deadlift 10-10-8-8-6 (building heavier than last week)

2: 8-10 DB bench press

3: rest and load heavier for next DL set

 

B) 12 min AMRAP:

– 20 prisoner lunges or step ups

– 15 sit-ups

– 10 DB push press (tough but UB)

– 200 m run or 250/200 m row

 

Wednesday 5/11

A) Every 5 minutes, for 30 minutes (6 sets):

– Run 400 Meters

– 20 Russian Kettlebell Swings (heavy)

– 40 Double-Unders

 

*Stay at 90% pace for all sets.

 

B) 2 sets (mobility):

– Foam roll whatever is tight x 90 sec

– Couch stretch x 60-90 sec/side

– Leg up on bench at 90 degrees stretch x 60-90 sec/side

 

Thursday 5/12

A) E3MOM x 21 min – Deadlift

Set 1 – 10 @ 55%

Set 2 – 7 @ 65%

Set 3 – 5 @ 75%

Set 4 – 3 @ 85%

Set 5 – 2 @ 90%

Set 6 – 1 @ 95%

Set 7 – 1 @ 100+%

*Perform set 8 if needed.

 

B) 3 rounds not for time:

– 1 lap reverse sled drag (heavy but constant)

– bent over DB row x 10-12/side @ 20X1

– 45-60 sec freestanding handstand hold (use wall and work on balance points)

– 15-20 bent over rear delt flys with 5#+/hand @ 2111

 

Masters

A) EMOM x 15 min (5 sets)

1: 1 lap farmers carry

2: 12 goblet squats

3: 10 ring rows

 

B) Every 6 minutes x 18 min (3 sets)

– Run 400m or Row 500/400

– 20 RKB swings (heavy)

– 40-80 jump rope singles or 30 jumping jacks

 

*Turns into AMRAP if you can’t keep up with interval timing.

 

Friday 5/13

A) E2MOM x 10 min – Strict Overhead Press

Set 1 – 5 reps @ 75%

Set 2 – 5 reps @ 80%

Set 3 – 4 reps @ 85%

Set 4 – 3 reps @ 90%

Set 5 – 2 reps @ 95%

 

B) 3 rounds for time:

– 10 Thrusters (135/95, 115/75, 95/65)

– 10 Box Jumps – SD (30/24, 24/20)

 

Rest until 10 min then, for time:

– Row 500 Meters

– 40 Pull-Ups

 

*Push pace for both of these. Make sure that all pull-ups are full range of motion.

 

Saturday 5/14

8am Masters

9am CrossFit

10am Barbell

 

Sunday 5/15

8am Endurance

Mikey is the definition of consistency. He is at the gym Monday through Saturday unless he is traveling for work. He attacks his weaknesses outside of class on a consistent basis, too. Because of this, his overhead mobility is already so much better than when he started with us and his aerobic base is developing too. Mike – Thanks for all the hard work you put in and the never quit attitude you portray class. Stay on the grind and you will continue to hit new milestones!

Check out what Mikey had to say about his experience at EDCF…

1. When did you join EDCF?  How did you find the gym?  What was your first impression or how did that first workout go? I joined in September 2015 but I started CrossFit at another gym in 2014. The gym was being sold at the end of 2015 and I decided it was time for a change. I had started the task of trying out other gyms and I was getting frustrated (I couldn’t find my “home”). RJ had been going to EDCF for a few months and suggested I give it a shot. I did and haven’t looked back since. I remember being welcomed to my first EDCF WOD right off the back. It was brutal and it had my “favorite” movement, running. 2. What class time do you attend the most, are there any regular members you work out with at that time? I attend the 6:30pm class. The normal 6:30 workout crew: Jon. G, Sabrina, Faye, Dave, Ruben, RJ, Leif, Ben, Bunner, Heather, Erik, And Sarah. 3. Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/spouse/partner? What is your favorite hobby outside the gym? I work in logistics and supply chain management for a defense contractor on a missile program (sounds way cooler than it is). One of my favorite things to do when I am not at EDCF is go to the movies. I pretty much have seen everything in the theaters. 4. What do you like about CrossFit or EDCF that keeps you coming back? The community is amazing! From Day 1, I have felt accepted. I can always count on someone to cheer me on and push me to work harder. 5. What is your favorite lift or exercise or type of workout? What is one of your short term and long term goals? I love body weight movements. I get excited when I see push-ups, pull-ups, and toes-to-bar in the WOD. Short term goals are to clean up my overhead movements (i.e. snatch, overhead squat and jerk). Long term, I want to work on my cardiovascular endurance. So more running and rowing work….I am sure I will always hate running.