Can you believe it?! EDCF is turning 4 years old this month! What does that mean? Well we are planning a day full of fun at the gym next Saturday, 9/26! Mark your calendars!

300 Challenge

We are going to start the morning off with the 300 Challenge. This is an annual workout consisting of 300 reps in a 20 minute time span. There will be scaling options for beginners, intermediates, and advanced level athletes so everyone can participate! The prescribed version of the workout is as follows:

For time:

25 Pull-Ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers
50 KB Clean and Press 35/25#
25 Pull-Ups

* 20 minute cut-off

Make sure to reserve your 300 spot by CLICKING HERE.

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The Party

After the last heat of 300 athletes finishes up, we plan on getting things kicked off! There will be tacos, local beer, games, and even a water slide! Yeah that’s right, we said WATER SLIDE! Everyone is invited to attend so bring your friends, cousins, parents, kids… everyone! You don’t have to do the workout to attend and you can show up whenever you like but we’ll plan on shutting things down around 3pm.  In order to get a head count on those wanting to party, please RSVP by CLICKING HERE.

Oh! There will also he a limited run of 4th Anniversary t-shirts/tanks available in a first come first serve fashion on that Saturday. We’ve only ordered 100 so make sure you are there to get yours!

 

Remember our 4th Anniversary Party on Saturday, 9/26 (next Saturday). We will have tacos, beer, tailgate games, and maybe even a water slide!!!! Bring your friends, wives, boyfriends, kids… whoever. Everyone is invited!

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Monday 9/14

A) Back Squat

5 reps @ 75%

3 reps @ 80%

1 rep @ 85%

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

5 reps @ 85%

3 reps @ 90%

1 rep @ 95%

R2-4M btwn sets

+

With a partner:

Row 500m all out x 2

– Rest while your partner goes, start second set right with they finish. Compare times.

 

Tuesday 9/15

A) Split jerk skill work

B) Every 90 seconds x 15 Min (10 sets)

1 power clean + 1 jerk

*Start at 65% and build to a technical max weight for the day

+

Three rounds for time @85-90%:

– 400 Meter Run

– 15 Box Jumps (24″/20″)

– 10 Shoulder to Overhead 135/95

 

Wednesday 9/16

A) Deadlift

5 reps @ 75-80%

3 reps @ 80-85%

1 rep @ 85-90%

5 reps @ 80-85%

3 reps @ 85-90%

1 rep @ 90+%

– R3M btwn sets, complete 3-5 weighted ring dips or 8-12 banded ring dips during rest.

+

For time:

50 double unders (x3 for singles – 150)

6 burpees

8 pull-ups

40 double unders (120)

6 burpees

8 pull-ups

30 double unders (90)

6 burpees

8 pull-ups

20 double unders (60)

6 burpees

8 pull-ups

10 double unders (30)

6 burpees

8 pull-ups

 

*12 min cap

 

Thursday 9/17

A) 3 sets:

– 3 overhead squats @ 31X1; R2M

B) E2MOM x 20 min

– 3 position snatch (start at 55-65% and build if able)

*Position 1 → 2 → 3

C) EMOM x 10 min

E: 8-10 BB front rack reverse lunges (135/95, 115/75, 95/55)

O: 5 burpee over the box jump (24/20”)

 

Friday 9/18

A) Every 3 minutes, for 18 minutes (6 sets):

Bench Press

Set 1 – 3 reps @ 80%

Set 2 – 2-3 reps @ 85%

Set 3, 4, 5, & 6 – 2-3 rep @ 90%

*After every set perform 6-8 bent over DB rows AHAP.

B1) 10 TGUP alternating – heavy but consistent pace; R60S

B2) Supine hand-over-hand sled pulls AHAP; R60S

– down and back

B3) 10 tire flips AFAP; R60S x 3 sets

 

Saturday 9/19

Masters CF

CrossFit

Level 2

Intro to CrossFit

 

Extra Credit

Barbell

E2MOM x 16 min (8 sets)

– 3 position Snatch @ 70-75%

(high hang, above knee, and floor)

*shouldn’t be TnG, hold each position for 3 seconds before initiating movement

 

Skill

Pistol progression practice

then…

EMOM x 12 min

E: 6-8 pistols

O: 8-10 T2B

 

Conditioning

Airdyne (use one that works)

30 sec @ 90%

30 sec easy spin x 15-20 minutes