Join EDCF for our 5th CrossFit Open starting February 24th! We will be taking on the open as a community every Friday evening at 6:30-8:30pm in our annual Friday Night Lights event. The Open is both RX and scaled and for both regular and masters members. Put some skin in the game and officially sign up HERE and prove to yourself that you can do it!

Coach RJ will be running a foam rolling seminar this Saturday at 10am in place of the normal barbell class. Want to master the art of the foam roller with the help of an expert? Sign up HERE. This seminar is open to everyone (non-members too)!

 

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Monday 2/6

A) E2MOM x 8 min – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4: 3 @ 85%

+

E3MOM x 9 min – back squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+%

 

B) Every 3 min x 4-5 sets

– 250/200m row

– 10 DB thrusters 55/35ish per hand

– 8 CTB thrusters

*Try to keep pace at 90% and UB as long as possible.

 

Tuesday 2/7

A) 10 minutes to build to today’s heavy Push Press

+

EMOM x 5 minutes:

– split jerk x 1 rep @ today’s heaviest push press

*Pause 1-2 seconds before recovering feet.

 

B) Every 5 min x 4-5 sets all out:

– 6 TnG power cleans (building each set)

– 6 burpee box jump overs (24/20”)

– 100m sprint

*walk/rest on the way back to the gym

 

Wednesday 2/8

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-95+%

*Last day of snatch cycle.

 

B) CrossFit Open WOD 11.1

7 min AMRAP:

– 30 double unders

– 15 power snatches (75/55)

*Please be careful with smaller plates on power snatches.

 

C) 3 sets for efficiency:

– 20 banded pull-aparts

– 20 elevated psoas march

 

Thursday 2/9

A) EMOM x 15 min

1: Bench press x 5-4-3-2-1 (build to heavy single)

2: Supinated weighted pull-up 5-4-3-2-1 (build to heavy single)

3: rest

*Substitute in negative pull-ups, add weight if necessary.

 

B) 3 rounds for time:

– 400m run

– 15 toes-to-bar

– 20 perfect push-ups

*Elevate push-ups on box or bench to accumulate at least 10-15 UB on first round.

 

C) 2-3 sets of the following complex:

– 20 DB tate press

– 20 DB skullcrushers

– 20 DB floor press

 

Friday 2/10

A) E3MOM x 18 min (6 sets):

– 2-3 front squats

*All sets at or heavier than 1/27

 

B) 3 rounds for efficiency:

– 6-8 DB rear foot elevated split squat @ 30X1

– hand over hand sled pulls x 1 length of gym

– L-sit accumulation on rings x 30 seconds

– KB waiter’s walk x 1 lap/arm

 

Saturday 2/11

8am Masters

9am CrossFit

10am Foam Rolling Class / Barbell

 

Sunday 2/12

8am Endurance

With some of our classes filling to and past capacity, please remember to SIGN UP for the class you plan on attending then SIGN IN on the iPad once you get to the gym. If that class is filled to capacity please try and attend the class before or after. Also if you haven’t already started to do so, start recording your weights and times so that you can refer back to them when that movement or workout is repeated. Want to keep that info to yourself and off the public leaderboard? No problem, just uncheck the box marked as “public” for that measure.

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Monday 1/30

A) E2MOM x 12 min (6 sets) – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4: 3-5 @ 85%

– set 6: 2-3 @ 90%

– set 6: 1-2 @ 95%

*We will test next week.

 

B) 3 rounds for time:

– 10 front squats (185/125, 155/105, 135/95, 115/75, 95/55)

– 12 CTB pull-ups

– 400m run

*Front squats are taken off the ground

 

C) 2 sets for efficiency:

– 20 banded goodmornings (black band)

– 15 supine medball hamstring curls

 

Tuesday 1/31

A) Every 4 min x 12 min (3 sets)

– 8 TnG power clean + push jerk @ 55-65%

 

B) AMRAP in 3 minutes:

– 6 burpee box jump overs (24/20”)

– 9 toes to bar

– 11 shoulder to overhead (115/75, 95/55, 75/35)

R60S x 3 sets – pick up where you leave off.

*This should total 9 minutes of work.

 

C) 2-3 rounds for efficiency:

– 20 reverse snow angels (2.5/hand)

– 20 hollow rocks

 

Wednesday 2/1

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-90%

 

B) For time:

– 100 double unders

– 25 thrusters (95/65)

– 30 bar facing burpees

– 25 thrusters

– 100 double unders

*15 minute cap.

 

Thursday 2/2

A) EMOM x 12 min (6 sets):

1: 2-3 bench press @ 30X1

2: 2-3 weighted supinated pull-ups (sub negatives)

3: 6-8 pronated bent over BB row

*All BP heavier than 1/20’s CGBP.

 

B) Every 6 minutes x 24-30 minutes (4-5 sets):

3 minute running clock

– 500m row @ 95% pace

– In remaining time AMRAP:

• Burpee pull-ups

R2M between sets

 

Friday 2/3

A) E3MOM x 15 min – Deadlift

Set 1: 10 @ 50% 1RM

Set 2: 10 @ 60%

Set 3: 10 @ 70%

Set 4: 8 @ 75%

Set 5: 6 @ 80%

 

B) 3 sets for efficiency:

– 2-3 rope climbs or 1-2 legless rope climb

– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press

– 4-6 stone to shoulder (alternate sides)

– 10 DB Romanian deadlifts @ 20X1

 

Saturday 2/4

8am Masters

9am CrossFit

10am Barbell/Open Gym

11am Free Intro To CrossFit

 

Sunday 2/5

8am Endurance