MONDAY/XMAS DAY (24th & 25th) CLOSED
WEDNESDAY/THURSDAY/FRIDAY (26th – 28th) – 10:30am & 6:30pm ONLY
SATURDAY 29th – REGULAR HOURS
MONDAY 31st – OPEN GYM (10am-12pm)
NEW YEAR’S DAY – CLOSED
Author: Ryan Savard
Every 30 seconds for 5 minutes (11 total reps):
1 Power Snatch @ 70% (of max Snatch any style)
then…
3 rounds for time:
– 800 m run
– 10 power cleans (155/105)
A1.) Low Bar Back Squat: 3X10 –heaviest possible; rest 20 sec
A2.) ME strict Pull-Ups; rest as much as needed
then…
4 min AMRAP of bar facing burpees
-rest 2 min-
4 min AMRAP of:
– 16 BB overhead walking lunges (95/65)
– 8 KB swings
-rest 2 min-
1.5 min AMRAP of bar facing burpees
Membership Survey
Everyone had a great time at the EDCF Christmas Party this past Saturday. It was filled with great food and great company. The highlight of the evening was the unveiling of Zach’s Justin Bieber White Elephant gift. Looking forward to next year’s!
We have already had a lot of great responses from the membership survey and value all of them. If you haven’t filled it out yet, please do! We are planning on making a few changes after the new year and every bit of feedback helps. Take the survey HERE.
5X2 3 Position Clean + 1 Push Jerk (low to high) DEMO
then…
15 min AMRAP
– 12 Shoulder to overhead (115/95)
– 9 Box jumps (24/20)
– 6 Toes to bar
On the minute for 12 min:
Even minutes – 3 Heavy Push Presses
Odd minutes – 6 Pullups (These should be challenging–strict, “L”, weighted etc.)
then…
WOD:
4 rounds for time:
– 10 BW backsquats (bar starts from ground)
– 15 HR push-ups
– 30 double unders
*rest 1 min
then…
3:00 accumulated FLR
Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)
-then-
3 rounds for total working time of:
– Run 400m
– 7 HSPUs (10 for advanced)
– 14 Medball Sit-ups
*Rest 1:00 between rounds. Complete each round as fast as possible.
The New Gym: Before And After
Announcement:
Christmas Potluck Party + White Elephant this Saturday, December 15th, at 6:30pm. Sign up for potluck dish and white elephant exchange is on top of the cubbies. Everyone is welcome and encouraged to come!