Incredible weekend all around! First we had our biggest showing ever of athletes complete 16.1 on Friday night. Let’s continue that energy into next this week’s Friday Night Lights for workout 16.2! Saturday was a whirlwind of emotions but I think it went the best it could. I wasn’t expecting such a turnout of Pablo’s family but I am glad they all got to see his happy place and see just how many lives he touched at EDCF. We had kids and grandmas doing some version of the workout and that’s really what CrossFit is all about. Thank you for coming out and giving your time and money. I know they are so appreciative and that right there should put a smile on your face.

This week’s schedule:

Wednesday 7:30pm – Mobility with RJ (new time!)

Friday 6:30pm – Friday Night Lights 16.2

——————–

Monday 2/29

A) Every 2 minutes, for 10 minutes (5 sets):

– Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

– Back Squat x Max Unbroken Reps @ 83%

(athletes are allowed only on full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over)

 

B) Every 3 minutes x 15 minutes (5 sets) for times:

– Row 250/200 Meters

– 8 Front Squats (175/115, 155/105, 135/95, 115/75, 95/65))

– 12 Toes to Bar

 

Tuesday 3/1

A) E2MOM x 12 min (6 sets)

– 3 push press TnG

*Start at 55-60% and build to a heavy triple.

 

B) Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150m

Minute 2 – 8 box jumps-SD 24/40”

Minute 3 – 10 push press 115/75, 95/65, 75/45

Minute 4 – 4-6 strict pull-ups

(add weight if these are easy)

 

Wednesday 3/2

A) Every 90 seconds x 15 min (10 sets)

– 1 high hang squat clean + 1 squat clean

 

B) For time:

– 400m run

– 40 KB swings 70/53, 53/35

– 20 handstand push-ups

– 100 double unders

– 20 handstand push-ups

– 40 KB swings 70/53, 53/35

– 400m run

 

C) 3 rounds not for time:

– 6-8 BB good mornings @30X1 (moderate to heavy weight)

– 10-15 bent over DB row AHAP @ 20X0

 

Thursday 3/3

Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

– Row 1000/800m

– Run 400m

– 20 DB snatch alternating (50-70/25-45)

– 20 sit-ups

 

*Use this as a “flush” to prime your body for tomorrow’s 16.2 workout.

 

Friday 3/4

A) Open workout 16.2 prep

 

B) Open workout 16.2

 

**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**

 

Saturday 3/5

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Intro to CrossFit

We’ve got a ton of stuff coming at you this week. The first workout of the 2016 CrossFit Open comes out this Thursday evening. That means Friday Night Lights is back for all those who have officially signed up for the Open under EDCF. FNL is a competitive atmosphere where all EDCF Open athletes can come in every Friday night at 6:30pm to officially complete that week’s workout with a judge. Not officially taking part in the Open this year? No worries. We still want you to come out, hang out, and cheer on your friends. All FNLs will be BYOBeverages and we are getting a keg for the first one. Still need to sign up for the Open? CLICK HERE

On Saturday morning we will be holding the “Pablo” Hero WOD. There will be 3-4 heats with the first one starting at 9:15 and running every 30 minutes. We are opening this up to people outside of the gym with CrossFit experience. The purpose of this is to raise donations to Pablo’s Memorial GoFundMe page to help his family through this tough time with medical and funeral expenses. Some of his family will most likely be at the gym at some point so let’s show them how much Pablo meant to the gym and have a great showing! Scroll down to see the WOD.

CLICK HERE to sign up for The “Pablo” Hero WOD.

CLICK HERE to donate to Pablo’s Memorial Fund via GoFundME.

——————–

Monday 2/22

A) EMOM x 16 min (8 sets)

– 1 hang power clean + 1 front squat + 1 split jerk

*Start at 60-65% and build to a technically sound heavy rep.

 

B) For time:

– 50 burpees over the bar

– 40 pull-ups

– 30 thrusters (95/65)

 

*burpee – hips must be extended while performing a double footed jump over the barbell

 

Tuesday 2/23

A) E3MOM x 18 min (6 sets)

Deadlift

*Set 1 – 8 reps

*Set 2 – 8 reps

*Set 3 – 6 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 4 reps

Build load every set.

 

B) 3 rounds for time:

– 400m run

– 15 toes to bar

– 10 burpee box jump overs (24/20”)

 

Wednesday 2/24

A) EMOM x 15 min (5 sets)

1: 5 hang power snatches (tough but sustainable and sharp for 5 sets)

2: Kipping HSPU x 5-15 reps

3: 20-40 DUs or 40 sec DU practice

 

B) 30, 20, 10 reps for time:

– Calorie row

– KB swing (70/53, 50/35)

– Shoulder to overhead (115/75, 95/65)

 

*If partnered on rowers, partner B starts after 2 minute delay.

 

Thursday 2/25

A) Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:

Set 1 –

– Row 500/400m

– Run 400m

– 30 perfect push-ups

Set 2 –

– Row 500/400m

– Run 400m

– 30 box jumps-SD (24/20”)

Set 3 –

– Row 500/400m

– Run 400m

– 30 wallballs (20/14)

Set 4 –

– Row 500/400m

– Run 400m

– 90 double unders (270 singles)

 

B) 3 sets not for time:

– 10-12 bent over rows @ 2110

– 8 muscle up turnovers on low rings (minimal leg assistance)

– 45 sec hollow rocks (don’t let heels touch the ground)

 

Friday 2/26

A) Open WOD 16.1 prep

 

B) Open WOD 16.1

*Workout will contain scaling options!

 

**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**

 

Saturday 2/27

“Pablo”

For time (RX):

– 1 mile run

– 10 deadlifts (135/95)

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 1 mile run

 

For time (Scaled):

– 800m run

– 10 deadlifts (95/65)

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups (scaled with bands or ring rows)

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 800m run

 

For time (Masters):

– 400m run or 500/400m row

– 10 DB deadlifts (95/65)

– 15 DB hang power cleans

– 20 DB push press

– 25 pull-ups (scaled with bands or ring rows)

– 20 DB deadlifts

– 15 DB hang power cleans

– 10 DB shoulder to overhead

– 400m run 500/400m row