Check out the newest addition of the newsletter for the month of February HERE.
February Newsletter is Here!
Author: Ryan Savard
A.) Bench Press Strength Cycle: Week 3
– 5×2 @ 100% of your 3RM; rest 90 sec
– 3×1 @ 105% of your 3RM; rest 60 sec
B.) 10 min to find 2RM weighted pull-ups or 5×5 strict with smalles band possible
C.) 2K row for time (retest from Jan 9th)
15 min to build to a 1RM Power Clean
then…
5 rounds for time of:
– 4 Power Cleans @ 80% of above
– 8 HSPU
– 40 Double-Unders
Mark Your Calendars
Just a few upcoming events to put in your calendars..
February 16th (Saturday) – Peticolas brewery tour from 1-3pm. Come to the 10am free workout then rehydrate with some awesome local beer!
February 23rd (Saturday) – FREE foam rolling clinic. Our friends at Airrosti are come to the gym at 11am (after our free WOD) to teach us the art of foam rolling. Learn how to increase flexibility, bloodflow, reduce pain, and the chance of injury.
March 2nd (Saturday) – EDCF is proud to host our first “Fran Jam”. You guessed it! Well will be doing the classic CrossFit WOD consisting of 21, 15, and 9 reps of thrusters and pull-ups. This will be open to all levels (beginners and advanced). Scaling options will be available. Food and drink to follow at a location TBD.
*All events are open to anyone interested. Have a friend outside EDCF? Bring them along!.. Well maybe not to Fran Jam unless your an evil and twisted person.
7 min every 30 seconds (alternating):
– full snatch
– power snatch
*complete both movements at the same weight before adding weight, work on footwork and dropping the hips
then…
For time:
– 20 T2B
– 10 Power snatches 95/65
– 400 m run
– 15 T2B
– 10 Power snatches
– 400 m run
– 10 T2B
– 10 Power snatches
– 400 m run
Box Squat
2×2 @ 95%, 2×2 @ 100%, 2×1 @ 105% or 3RM; rest 1 min
then…
4 rounds for total working time:
– 8 Hang Squat Clean to Thrusters (115/75)
– 12 Burpee Over-the-Box Jumps (24/20)
– 16 KBS (24/16kg)
*rest 2 min
Handstand Push Ups
– 5 min to decide on scaling option then 10 minutes to perform 3 sets ME; rest as much as needed
3 rounds for time:
– 10 Deadlifts (225/155)
– 20 Box Jumps (24/20)
– 400 m Run
*Rest 1 min
5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible. Looks similar to THIS.
then…
For time:
50 Walking Lunges (steps)
20 OHS 95/65#
20 T2B
50 Walking Lunges (steps)
15 OHS 95/65#
15 T2B
50 Walking Lunges (steps)
10 OHS 95/65#
10 T2B