Front squat: 7×2 @ 70%
then…
4 rounds:
– Run 200m
– 50 Double Unders
– 20 Kettlebell swings (53/35)
– 10 T2B
Author: Ryan Savard
Christmas Party Announcement
ED*CF Christmas Potluck and White Elephant Party going down on Saturday, December 15th. Time and place TBA.
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Know anyone who is looking to make changes in the New Year? If they go through the Prep Course and become a member, you get half off your next month’s dues!
5×1 1 power clean + 1 hang squat clean + 1 split jerk
For time:
21-15-9 reps of
– Hang power clean (135/95)
– Burpee over the box jump
7×1 1 Hang squat snatch (from top of knee) + 1 Squat snatch from floor; rest 1 min
then…
For time:
– 10 power snatch (115/95)
– 20 wall balls (20/15)
– 8 power snatch (115/95)
– 20 wall balls (20/15)
– 6 power snatch
– 20 wall balls
– 4 power snatch
– 20 wall balls
– 2 power snatch
* Beginners please do only 15 wallballs per round, stick to lighter weight on power snatch and pay close attention to bar path
– 20 wall balls
Weekend Wrap-Up
Barbells & Handlebars was this past weekend and went out with a bang! We couldn’t have asked for a better turnout and better people surrounding the event. Saturday was filled with positive vibes, new personal records, and friendly competition as people from all over the metroplex (and a few outside it) came together for the event. I would like to take a minute to thank all of the EDCF volunteers. Without you all working behind the scenes, it would have never gone as smoothly as it did. I received many compliments about the event’s organization and it’s all thanks to y’all. I would also like to thank Bryan Perkins and Zach Wentz. These two were behind the scenes since the birth of the idea. After countless hours or website design, content strategy, and drinking beer, I hope that this event was everything that you two anticipated. Well done gentlemen.
Can’t wait until Barbells & Handlebars 2013!
Here are a few pics from Saturday. More to come!
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An all new CrossFit Prep Course starts tonight at 8:30pm! We have one more spot open so please notify me via email or phone ASAP if you plan on being in attendance.
Low Bar Back Squat:
-7×1 @ 85% of HBBS; rest no longer than 45 second
-Rest exactly 2 minutes.
-3×1 @ 90% of HBBS; rest no longer than 1 min
-then-
2 min ME KB Swings 24/16kg
-rest 1 minute
4 min AMRAP of:
12 Pushups (hand release)
8 T2B
-rest 1 minute
4 min AMRAP of:
12 Jumping Squats 45#
8 Pullups
-rest 1 minute
1 min ME Burpees
Technique: Toes to bar
* if you can string them together then do 4 sets ME (rest as much as needed)
then…
For time:
– 50 squats
– 400 m run
– 50 push-ups
– 400 m run
– 50 squats
– 400 m run
– 50 med-ball sit-ups
2 Days And Counting…
Barbells & Handlebars will be kicking off this Saturday at 9am! Movement standards will go down at 9:15am and the first heat will start at 9:30am. If you are volunteering, please arrive no later than 8:45am so that we can go over everything. Athletes, please be on the look out for an email today explaining everything. See everyone there!!
All regular Saturday classes are cancelled due to the event. Please come out and support at the new location.