Build to a 1 RM Low Bar Back Squat (end of the cycle)
then…
Surprise WOD
Author: Ryan Savard
To Find The Fittest
When you want to make progress, setting a goal is the single best way of going about it. Busting your butt everyday in the gym and feel like you need the extra push? Set your next goal by signing up for the 2013 Reebok CrossFit Games Open along with us coaches (and owners). The Open is your chance to challenge and measure yourself against the entire CrossFit community. Starting March 6th, one workout per week will be announced. You will have from Wednesday to that Sunday to complete the workout and submit your score. Every member will be performing each workout during the week (Thursday or Friday) as well as every Saturday in more of a competition setting for those who have signed up.
Ready to sign up?! Do so HERE.
A Breakdown of Snatch Form
Push Press Cluster
3 x 1.1.1.1.1, rest 10 sec between reps; 2 min between sets
3 rounds for total reps of:
– 1:00 ME KBS 32/24kg
Rest :30
– 1:30 ME Burpee Box Jumps 30/24″
Rest :30
– 2:00 ME Double-Unders
Rest :30
February Newsletter is Here!
Check out the newest addition of the newsletter for the month of February HERE.
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.