Rock The House

Our first Christmas Party was a huge success! I want to personally thank each and everyone of you that showed up. It was definitely a great time with good people. It’s amazing to see the community of EDCF grow not just in numbers, but in spirit. If you didn’t get a chance to come, we will definitely be having more social events in the near future.

I am always at the gym Tuesdays and Thursdays from 5pm until the 6:30 class starts in the evenings. If you would like to work on strength, flexibility, technique, etc., just stop on in before class and I will be glad to help!

Back squat 7×2

5 rounds for time:

– 6 ground to overhead (135/95)

– 8 toes to bar

– 10 lateral squat jumps

rest 3 min, record total time

Mobility: shoulder focus

Technique work: OHS, SDLHP

21-15-9

– Overhead squat (95/65)

– Sumo deadlift high-pull

Surprise after-party

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-5 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds;
and then,
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups

1 Wall Ball Shot
1 Pull-Up