Unknown and Unknowable

Posted July 10, 2012 by Ryan Savard in Blog

Even on vacation in Pensacola, FL, the Hoffmans of the Masters class have time for a 12 min AMRAP.

2012 CrossFit Games watch party will go down this Friday evening. The competition happening on Friday during the day in Carson, California will be recapped on ESPN3. The show starts at 7:15pm. Ben and Emily have graciously offered up there house and grill for the entertainment. Bring some meat, drinks, and whatever else you would like to consume and come on over to their house Friday evening.

Check out the surprise event taking place this Wednesday. These athletes are really being put up against the unknown and unknowable.

Posted July 10, 2012 by Ryan Savard in WOD

12 minutes to establish a 1RM Hang Snatch (squat is preferred).

then…

5 rounds for time of:

– 3 Hang Power Snatches @ 80% (of above)
– 6 Box Jumps 30/26″
– Run 200m
– 3 Hang Squat Snatches @ 80%
– 6 Box Jumps 30/26″

Posted July 8, 2012 by Ryan Savard in WOD

LB Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM

*If you do not have an established LBBS 3RM, please find one instead.

then…

12 minute AMRAP of:

– 3 Wall Walks
– Run 200m
– 15 Push Press (95/65)

Get Free

Posted July 8, 2012 by Ryan Savard in Blog

Mary B. doing a handstand on the beach in Akumal, Mexico

All new Elements class starts tonight at 8:30pm. Call or email us here to reserve your spot now!

The 2012 CrossFit Games begins this Friday and last the whole weekend. We will have a Games watching party either on Friday or Saturday evening. Stay tuned!

Here are some of the workouts that will be happening at The Games this weekend.

Deep Ellum Brewing Company Tour Tomorrow!

Posted July 6, 2012 by Ryan Savard in Blog

Photo courtesy of J. Ford Photography

Come join us at Deep Ellum Brewing Company tomorrow, Saturday, at 1pm after the free Saturday workout. $10 will get you a tour, a commemorative DEBC glass, and three beer tasters. The tour starts at 2pm but come hang out with us before. Bring friends! The more the merrier.

Free Saturday workout as usual starting at 10am.

New Elements class for those wanting to join the EDCF community starting at 8:30pm on Monday, July 9th. Contact us here to reserve your spot now!

Posted July 6, 2012 by Ryan Savard in WOD

4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Note: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

then…

5 rounds for total time of:

– Run 200m
– 10 Absolutely Vertical KBS 32/24kg
– 15 Burpees

*Rest 2 minutes after each round.

Posted July 5, 2012 by Ryan Savard in WOD

5×1 3-position squat snatch (pocket->knee->floor)

then…

5 rounds for time of:

– 45 sec. ME C2B Pullups
– 15 sec. Rest
– 45 sec. 5 Front Squats + 3 Push Jerks @ 135/95#
– 15 sec. Rest

Posted July 3, 2012 by Ryan Savard in WOD

5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec.

then…

3 rounds for total reps of:

– 90 sec. ME Power Cleans (135/95)
– 90 sec. Rest
– 90 sec. ME Burpees
– 90 sec. Rest

*ME = max effort

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