You’re invited to the 2016 EDCF Christmas Party!

Join us this Saturday at Goodfriend Beer Garden and Burger House. This event is open to everyone! So bring a friend and put your party pants on.

We will have the lounge area reserved. If you’ve never been to Goodfriend before, they have great food and a full bar. Come hungry or full, it’s up to you!

Tacky Christmas sweaters are encouraged but not required!

When: Saturday, Dec. 10th @ 7:30pm
Where: 1154 Peavy Rd.

See you there!

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Monday 12/5

A) E2MOM x 12 min (6 sets):

– 1 hang squat clean + 1 squat clean

*build from 70-90% (heavier than last week)

 

B) AMRAP in 8 min:

– 3 power cleans (185/125)

– 6 tall box jumps (30/24”)

– 9 perfect push-ups

 

C) 2-3 rounds for efficiency:

– 8-10 BB Chinese rows

– 15-30 sec single leg raise per side

 

Tuesday 12/6

A) Every 2.5 min x 5 sets

– Deadlift x 5-4-3-2-1 reps

*Build heavier than 11/29. Not a 1RM.

 

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

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

– 4-8 burpee pull-ups

*RX+ perform 2-3 muscle ups instead of BPUs.

*Keep DL weight so that you can stay UB without losing form.

 

Wednesday 12/7

A) E3MOM x 15 min (5 sets):

– 5 close grip bench press @ 30X1

– 5 weighted pronated pull-ups

*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.

 

B) EMOM x 12-16 min (6-8 sets):

E – 12/9 cal row

O – 10 KB swings (heavy) + 8-10 goblet hold reverse lunges

*Row 15/12 cal if able.

 

C) 2-3 sets for efficiency:

– 10-12 supine medball hamstring curls

– 25 banded pull-aparts

 

Thursday 12/8

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Build from 55-65%.

+

EMOM x 12 min (6 sets)

– 1 snatch

*Build from 70-95% with 5% jumps.

 

B) For time:

– 1000/800m row

– 150 double-unders

– 30 handstand push-ups

*scale HSPU with bands or L-seated DB presses.

*RX+ perform HSPUs all strict.

 

Friday 12/9

A) Take 15 minutes to build to a 10 rep max on back squat.

*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.

 

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– hand over hand rope pull x 1 length (moderate weight, fast hands)

– 2 laps upside-down single arm KB overhead walk (1 lap per hand)

– 6-8 strict toes to bar @ 2110

 

Saturday 12/10

8am Masters CF

9am CrossFit

10am Barbell

7:30pm EDCF Christmas Party @ Goodfriend

3 THINGS TO NOTE…

1) The 2016 EDCF Christmas Party will be on December 10th at Goodfriend from 7:30-10:30pm. Everyone is invited and it’s sure to be a great time if last year was any indication! Put it on your calendars.

2) Interested in taking on the 100K Meter Challenge? There is still more than enough time. Just to go 100kmeterchallenge.com and sign up under team “Defend East Dallas“. We currently have 14 people on the team and are looking for more!

3) Hoodies! They will be available for pre-order tomorrow through Friday. I’ll be sending out an email and posting on social media when they’re ready for you all to see.

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Monday 11/28

A) E2MOM x 12 min (6 sets

– 1 hang squat clean + 1 squat clean + 1 front squats

*work from about 65-85% (heavier than 11/21)

 

B) EMOM x 18-24 min (6-8 sets):

1: 5 thrusters (go heavy)

2: 5-10 strict pull-ups

3: 10-15 box jump-overs (24/20”)

 

Tuesday 11/29

A) E2MOM x 10 min (5 sets) – Deadlift

– reps of 5-4-3-2-1

*Build to a heavy single rep. Not a 1RM.

 

B) 4 rounds for time:

– 14 alternating DB snatch (50-75/25-40)

– 30 double unders

– 400m run

 

Wednesday 11/30

A) EMOM x 10-12 min

– 1 push press

*Start at 65% and build to a new 1RM if able.

*Skip a minute if you need to before testing a new 1RM.

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 20 wallballs

– 10 ring dips

 

Thursday 12/1

A) E2MOM x 6 min (3 sets):

– 3 position snatch

(high hang, hang, floor)

*Work from 55-65%.

+

E2MOM x 6 min (3 sets):

– 2 position snatch

(hang, floor)

*Work from 70-80%.

+

E2MOM x 6 min (3 sets):

– 1 snatch

*Work from 85-90+%

*Goal is no misses.

 

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

– 20 RKB swings (heavy)

– 10 burpees

*Scale dips so that you can perform at least first set UB.

 

Friday 12/2

A) Back squat cluster

– 5.5.5.5 x 3 sets

*Rest 30 sec between clusters and 3 minutes after each set.

*Start at heaviest set from 11/18.

 

B) 3 sets for efficiency:

– 30-60 sec wall sit w/ double KB front rack hold

– 2 laps farmer’s carry (heavy but fast and UB)

– 6-8 L-sit supinated pull-ups

– 8 TGUP sit-ups per side

 

Saturday 12/3

8am Masters CF

9am CrossFit

10am Barbell – Snatch

11am Intro to CF

 

Sunday 12/4

8am CF Endurance