No video post this week.

Make sure you are aware of the changes to this week’s schedule due to the New Year’s holiday…

Thursday 12/31 – Last class is 5:30pm (no 6:30 or 7:30pm)

Friday 1/1 – 10am class only

Saturday 1/2 – Regular schedule

——————–

Monday 12/28

A) Front squat build up

EMOM x 5 min

1: 2 @ 60%

2: 2 @ 65%

3: 2 @ 70%

4: 1 @ 75%

5: 1 @ 80%

R60S

E2MOM x 10 min

6: 1 @ 85%

7: 1 @ 87.5%

8: 1 @ 90%

9: 1 @ 90+%

10: 1 @ 90+%

 

B) EMOM x 15-18 min (5-6 sets)

min 1: 6 front squats from ground @ 60% of A

min 2: 12 KB swings (70/53, 53/35)

min 3: 5 burpees + 25 double unders (sub 25 power singles)

 

Tuesday 12/29

A) EMOM x 15 min (5 sets)

1: 5-10 HSPU (stay strict ALAP)

2: 6-8 BB bent over row @ 20X1

3: 3 seated box jumps (30/24”, 24/20”)

 

B) 3 rounds for time:

– 10 shoulder to overhead (135/95)

– 400 m run

 

Wednesday 12/30

A) Every 6 minutes, for 24-30 minutes (4-5 sets):

– Row 500/400m

– 6 Power cleans @ 70%

– 10 pull-ups

 

*Advanced athletes perform CTB pull-ups

 

B) 3 sets not for time:

– 30-60 sec L-sit (accumulated)

– rest as needed

– 8-10 BB good mornings @ 30X1

– rest as needed

 

*Use partner to hold bottom of feet on L-sit if necessary. Can scale with boxes.

 

Thursday 12/31 (New Year’s Eve – No 6:30 or 7:30pm)

A) E2MOM x 12 min (6 sets)

Hang squat snatch + Squat snatch from below knee

 

B) EMOM x 15 min (5 sets)

Minute 1 – 5-7 TnG Deadlifts at (225/155, 185/125, 155/105, 135/85)

Minute 2 – 10-15 Ring dips

Minute 3 – 5-10 T2B

 

C) 3 sets not for time:

– 6-8 KB/DB rear foot elevated split squats @ 30X1

– R60S

– TBA

– R60S

 

Friday 1/1 (New Year’s Day – 10am only)

TBA

 

Saturday 1/2

8am Masters

9am CrossFit

10am Level 2/Barbell

11am Free Intro to CrossFit

Holiday Schedule:

• Thursday 12/24 – 9am Masters, 10am CrossFit
• Friday 12/25 – Gym closed
• Saturday 12/26 – Regular schedule
• Thursday 12/31 – No 6:30 or 7:30pm classes
• Friday 1/1 – 10am only
• Saturday 1/2 – Regular schedule

——————–

Monday 12/21

A) Spend 10-15 min building to a max push press

B) Power clean/ shoulder to overhead movement prep

C) For time:

– 400 Meter Run

– 5 Shoulder to Overhead (185/125 lbs)

– 10 Power Cleans (185/125 lbs)

– 15 Burpees Over the Barbell

– 400 Meter Run

– 15 Burpees Over the Barbell

– 10 Power Cleans

– 5 Shoulder to Overhead

– 400 Meter Run

 

Tuesday 12/22

A) Front squat build up to 70%

B) E2MOM x 16 min

Front squat

– set 1: 3@70%

– set 2: 2@75%

– set 3: 2@80%

– set 4: 1@85%

– set 5: 1@90%

– set 6: 1@95%

– set 7: 1@95+%

– set 8: 1@95+%

C) 4 min AMRAP

– 25 Deadlifts (185/125, 155/105, 135/95, 95/65)

– 25 wallballs (20/14)

R1M

4 min AMRAP

– 25 cal row

– 25 wallballs

R1M

4 min AMRAP

– 25 box jump overs (24/20”)

– 25 wallballs

 

Wednesday 12/23

A) EMOM x 16-20 min

Even: Bench press x 3 reps @ 75%

Odd: 220/180m row (scale down to 200/150m if needed)

B) 3 rounds for time:

– 400m run

– 15 pull-ups

– 20/15 perfect push-ups

C) Mobility – 3 rounds not for time:

– 10 dislocates

– door frame stretch x 30 sec

– lat foam roll x 30 sec/side

 

Thursday 12/24 – 9AM Masters, 10AM CrossFit

Special Christmas themed WOD.

 

Friday 12/25 – Gym Closed

–

Saturday 12/26

8am Masters

9am CrossFit

10am Level 2/Barbell

With the holidays a few days away, some of you will be traveling and looking for a CrossFit gym to “drop in” to. Those of you who are staying here will probably see some new faces of out-of-towner drop ins at EDCF. Dropping into a gym while you are visiting from out of town is a fun way to see how another gym works, experience new coaches, and keep up your fitness! There are some unwritten rules about dropping in that you should know about before you do it…

1. Let the gym know ahead of time. Go on the gym’s website to see what their drop in policy is. Email the gym at least a day in advance telling them that you are coming. Include that you have CrossFit experience and what class(es) you would like to drop into. Don’t try calling them as many CrossFit gyms don’t have receptionist and aren’t the best at calling people back. Don’t just show up unannounced and expect a spot in class. This is my biggest pet peeve!

2. Arrive early. Get to the gym at least 5-10 minutes before your scheduled class. You will probably have to fill out a waiver. It is also good to meet the coach and tell them about any restrictions you might have. Ask if they will run the warm-up or if you are expected to warm-up on your own. This is also a good time to familiarize yourself with the workout beforehand.

3. Expect to pay. A lot of gyms have a drop in rate especially if they are in a touristy area. Ask how much it will cost per class/week. If there is no rate then it is customary to buy a shirt and/or leave a Facebook/Google review.

4. Do not ask to do your own programming. Take this opportunity to experience another gym’s programming and coaching style. Enjoy the fact that you are on vacation and have the chance to get a workout in and meet new people!