Our Kipping, Toes To Bar, & Butterfly Pull-Up Seminar is this Saturday at 10am! It will be 2 hours in duration and is only $10. Sign up HERE.

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Monday 4/29

A) EMOM x 10 sets:

– 1 push press

*Start at weight for last week’s toughest set of 2.

 

B) Three sets for max reps of:

– 60 seconds of DB box step overs (55/35, 20/16″)

– 60 seconds of strict handstand push-ups

– 60 seconds of HR push-ups

– 60 seconds of strict pull-ups

Rest 60 seconds

 

C) 3 sets for quality:

– 8-10 bent over BB rows

– 12-15 banded face pulls

– 6/let single leg elevated glute bridge w/ 5 sec pause (on bench)

 

SWEAT

Three sets for max reps of:

– 60 seconds of DB box step overs

– 60 seconds of bike for calories

– 60 seconds of HR push-ups

– 60 seconds of strict pull-ups

Rest 60 seconds

 

Tuesday 4/30

A) At 0:00

3 rounds for time:

– 20/15 cal row

– 16 wall balls

– 12 toes to bar

At 10:00

– Run 800m

– in remaining time until 18:00 perform burpee box jump overs (24/20”)

At 20:00

3 rounds for time:

– 20/15 cal row

– 16 KB swings (53/35)

– 12 lemon squeezes

 

B) 3 sets for quality:

– 1 length / arm suitcase carry (slow)

– 10/side banded twists @ 2111

– 30 sec flutter kick

 

Masters

A) At 0:00

3 rounds for time:

– 15/12 cal row

– 12 wall balls

– 9 hanging knee tuck

At 10:00

– Run 600 or 800m (sub 2k on bike

– in remaining time until 18:00 perform burpee box step-ups (24/20”)

At 20:00

3 rounds for time:

– 15/12 cal row

– 12 KB swings

– 9 lemon squeezes

 

B) 3 sets for quality:

– 1 length / arm suitcase carry (slow)

– 10/side banded twists @ 2111

– 30 sec flutter kick

 

Wednesday 5/1

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ 84-88%

Sets 2-6: 4 @ 90% of set 1

 

B) 10 min AMRAP:

– 30 double unders

– 10 alternating DB snatches (50/35ish)

– 4 overhead DB reverse lunges (2/arm)

 

C) 3 sets for quality:

– 8-12 slide hamstring curls

– AMRAP close grip push-ups (-1)

 

SWEAT

8 min AMRAP

– 150m row

– 8 double KB deadlifts

– 8 push-ups (elevated if needed)

R4M

8 min AMRAP

– 300m bike

– 8 alternating DB snatches

– 8 goblet hold reverse lunges

 

Thursday 5/2

1. A) E2MOM x 8 sets:

– 1 hang clean + 1 power clean + 2 front squats

 

1. B) 3 rounds for time:

– 400m run

– 8 front squats

– 12 ring dips

 

*Barbell comes from the floor. Use approximately 75% of 1RM front squat weight.

*RX+ perform 4 ring muscle ups instead of dips.

 

C) 3 sets:

– waiters carry down and back (1 length/arm)

– 30 sec/side side plank

 

Masters

A) E2MOM x 4 sets each (alternate stations every 2 minutes)

Station 1: 8/side weighted step up

Station 2: 8/side landmine press

 

B) 3 rounds for time:

– 400m run

– 8 double KB front squats

– 12 elevated push-ups

 

C) 3 sets:

– waiters carry down and back (1 length/arm)

– 20 sec/side side plank

 

Friday 5/3

A) E3MOM x 6 sets – bench press

Set 1: 5 @ RPE 10

Sets 2-6: 5 @ 82%

Alternate stations after each set (3 each)

Station 1: 10 L-seated band rows

Stations 2: 5 weighted pull-ups or 2-3 negative pull-ups

 

B) 3 sets for quality:

– 30 seconds front loaded march

– bent over hand over hand sled pull

 

C) 3 sets for quality:

– 20 front rack KB weighted walking lunges AHAP

– 12-15 overhead BB extensions

 

SWEAT

4 rounds for time:

– 400m run, row or 800m bike

– 15 wallballs

– 12 foot anchored sit-ups

– 9 pull-ups

 

Saturday 5/4

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Kipping Seminar

 

Sunday 5/5

8am Endurance

10-12pm Open Gym

Congrats to Big Wayne on 1st place this weekend at The Wodfather Masters Competition! This guys been putting in extra work after classes and it paid off big time! 5:30am and the rest of EDCF are proud of you Wayne!

There only 4 spots left in our upcoming EDCF Barbell class. This 5 week specialty program will focus on the snatch and clean & jerk through progressive programming and strength accessory work. Classes will be held Mondays & Wednesdays at 6:30pm and Saturday @ 10am. Sign up HERE.

Want to learn or fine tune your kipping technique, string together toes to bar, and work on your butterfly pull-up? Join us on Saturday, May 4th, at 10am for a 2 hour seminar that will be addressing all three for only $10. Sign up HERE.

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Monday 4/22

A) Four rounds for time of:

– 400m run

– 6 strict pull-ups

– 12 DB shoulder to overhead (55/35)

– 200m run

– 6 DB hang squat cleans

– 12 toes to bar

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats

– 10-12 bent over BB rows

 

Tuesday 4/23

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ RPE 9-10

Sets 2-6: 4 @ 88% of set 1

*After every set alternate (3 each)

– 8/side single arm DB half kneeling press @ 2111

– 8/side single arm ring row @ 2111

 

B) 2 rounds for time:

– 150ft DB walking lunges (50/35s)

– 50 burpees

 

C) 3 sets:

– 30 sec flutter kicks

– 30 sec/side side plank

 

Masters

A) E3MOM x 6 sets

– 6 deadlifts

– 6/side single arm DB half kneeling press @ 2111

– 6/side single arm ring row @ 2111

 

B) 2 rounds for time:

– 100ft walking lunges (weighted if able)

– 30 burpees

 

C) 3 sets:

– 20 sec flutter kicks

– 20 sec/side side plank

 

Wednesday 4/24

A) E3MOM x 5 sets

– 5 hang power cleans

*New cycle. Build to a tough yet fluid set.

 

B) 2 rounds:

– 500/400m row

– 15 KB swings

– 12/9 HR push up

R5M, repeat

 

Thursday 4/25

A) E3MOM x 6 sets:

– 5 bench press @ RPE 7

– After every set alternate:

• 8/side DB/KB single leg post deadlifts
• 10 DB lat pull-overs

 

B) E3MOM x 4-6 sets:

– 200m run

– 12 SA DB hang power clean + push press (6/side w/ 50/35)

– 30 double unders

*Goal is to increase speed every set.

 

Masters

A) E3MOM x 6 sets:

– 5 bench press (building)

– After every set alternate (3 times each):

• 8/side DB/KB single leg post deadlifts
• 10 DB lat pull-overs

 

B) E3MOM x 4-6 sets:

– 200m run (scale to hill run or 200/150m row)

– 10 SA DB hang power clean + push press (5/side)

– 30 single unders (scale to 15 jumping jacks)

 

Friday 4/26

A) E3MOM x 6 sets

– 5 back squats @ last week’s top set weight (RPE 8)

 

B) 5 sets:

– heavy sled drag down and back (heavy)

– hill sprint (half, ¾, full pace x 3)

 

C) 3 sets:

– 6-8 strict toes to bar

– 12-15 DB/BB curls

– 8-12/side DB tricep kickbacks

 

Saturday 4/27

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 4/28

8am Endurance

10-12pm Open Gym

Please join us for a special Saturday edition of our No Shower Happy Hour going down this Saturday from 3-5pm at Lakewood Brewing Co. Everyone is invited so bring your family and friends! They have an outdoor area that is dog friendly so bring your pooch too!

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Monday 4/8

A) Every 2.5 minutes x 4 sets:

– TnG power snatch clusters 2.2.2

*Rest 10 seconds between doubles.

*Build to a tough but technically sound set.

 

B) AMRAP against a 2 min clock:

– 10 power cleans (115/75)

– 10 shoulder to overhead

R2M between sets for a total of 4 sets for max reps.

 

C) 3 sets for quality:

– 20 hollow rocks

– 12-15 reps DB delt triad (front raise, lateral raise, overhead press)

– 12-15 banded hamstring curls (seated or prone)

 

Tuesday 4/9

A) E3MOM x 5 sets:

Set 1: 4 bench press @ RPE 10 (around 90% 1RM)

Sets 2-5: 4 bench press @ 90% of set 1

*After every set perform 4 weighted pull-ups or 2 negative pull-ups.

 

B) AMRAP in 10 minutes

– 40 double-unders

– 10 alternating DB snatch (50/35)

– 8 kipping pull-ips

 

Wednesday 4/10

A) E3MOM x 5 sets – back squat

Set 1: 4 @ RPE 9-10 (around 88-90% of 1RM)

Sets 2-5: 4 @ 90% of set 1

 

B) For time:

– 1000/800m row

– 80 air squats

– 60 KB swings (53/35)

– 40 front rack KB walking lunges (20/leg)

– 60 KB swings (53/35)

– 80 air squats

*20 min cut-off.

*Switch arms on lunges whenever.

 

Thursday 4/11

A) E90S x 8 sets:

– 3 push press

*Start at weight for last week’s toughest set of 4

 

B) Every 8 minutes x 3 sets:

– 2 minutes max row for calories

– 2 minutes max burpee + box jump overs (24/20”)

– 400m run

*Goal is to reproduce similar rep numbers and run times each round.

 

Friday 4/12

A) Every 5 minutes x 5-6 sets for times:

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs (20/14)

*Goal is to try and keep set times within 15-20 sec off set 1.

 

B) 3 sets for quality:

– 8-10 ab wheel rollouts

– 12-15

 

Saturday 4/13

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

3-5pm No Shower Happy Hour @ Lakewood Brewing Co.

 

Sunday 4/14

8am Endurance

10-12pm Open Gym

You’ll see something a bit different in how our programming is laid out week to week this next month. Instead of a 5 day cycle where you see the the same movements on the same day of each week we are moving to a 6 day cycle in hopes to give a bit more variety to those who can only make certain days. For example, our squat cycle is on Monday of this week but won’t come around again until Tuesday or Wednesday of next week. You will also see a few days here and there that are designed to work on skills (like handstands this Wednesday). We are going to try this new layout over the month of April and reassess. Let us know what you think!

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Monday 3/25

A) E3MOM x 5 sets – back squat

Set 1: 6 @ RPE 9-10

Sets 2-5: 6 @ 90% of set 1

 

B) 12 min AMRAP:

– 3 strict handstand push-ups

– 6 strict pull-ups

– 12 wallballs

 

*Scale HSPU with 35lb plate and abmat.

 

C) 3 sets for quality:

– 8 Chinese rows @ 2111 tempo

– 12 V-ups

 

Tuesday 3/26

A) E2MOM x 5 sets:

– 5 push press

*Start at 90% of 1RM strict press and build to a tough set.

 

B) E4MOM x 4-6 sets:

– 12/19 cal row

– 10 deadlifts (135/95, 115/75, 95/65)

– 8 hang power cleans

– 6 shoulder to overhead

 

Rx+ use 155/105.

 

Wednesday 3/27

A) Gymnastics mini-cycle

Every 90 sec x 3 sets total

Station 1:

L1 – 60 sec max 10ft handstand walk

L2 – 20-30 wall facing handstand elbow/shoulder taps

L3 – 20-30 wall facing handstand weight rocks/hold

Station 2:

– bent over BB supinated row @ 3011 tempo

Station 3:

– 20 alternating double KB front rack box step-ups

 

B) 4 rounds for time:

– 400m run

– 20 RKB swings (53/35)

– 15/12 HR push-ups

 

Thursday 3/28

A) E3.5MOM x 5 sets – deadlift

Set 1: 5 @ 82-86%

Sets 2-5: 5 @ 92% of set 1

*After every set perform 8 glute bridge DB bench press @ 2111 tempo.

 

B) 3 sets for quality:

– heavy sled drag down and back (forward/reverse)

– 8/side half kneeling landmine presses

 

C) 3 sets for quality:

– 6-8 strict toes to bar

– DB 21 gun salute

– AMRAP close grip push-ups

 

Friday 3/29

A) Every 3 minutes x 3 sets:

– TnG power snatch clusters 3.3.3

*Build to a tough but technically sound set

 

B) For time:

– 500/400m row

– 15 overhead squats (95/65, 75/55, 65/45)

– 15 burpees over the bar

– 500/400m row

– 12 overhead squats

– 12 burpees over the bar

– 500/400m row

– 9 overhead squats

– 9 burpees over the bar

 

C) 3 sets for quality:

– 12-15 DB/BB skull crushers

– 12-15 DB reverse lateral raises

– 12/15/side single sided glute bridges

 

Saturday 3/30

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 3/31

8am Endurance

10-12pm Open Gym

Join us for the final Friday Night Lights with workout 19.5 this Friday night from 5:30-7PM. Afterwards we’lll be celebrating the end to the 2019 Open by heading across the street to White Rock Ale House for some food, drinks, and fun! Everyone’s invited!

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Monday 3/18

A) E3MOM x 5 sets

– 6 back squats @ 80%

 

B) AMRAP in 15 minutes

“Strict Cindy”

– 5 strict pull-ups

– 10 chest to ground push-ups

– 15 air squats

 

C) 3 sets for quality:

– 30 sec accumulated L-sit

– 20 band pull-aparts

– 10/side banded clamshells

 

Tuesday 3/19

A) EMOM x 5 sets

– 2 clean + 1 jerk @ 55-65%

+

E2MOM x 5 sets

– 1 clean + 1 jerk @ 75, 80, 85, 90, 95%

 

B) Every 5 minutes x 5 sets for max volume load:

– 500m row

– 5 TnG power clean + push jerk

*Goal is to move the most amount of weight over 20 minutes while keeping reps TnG. You can increase or decrease load between rounds. Reps only count if they are TnG. Also, sets of C&Js only count if you increase speed on rower from previous round.

 

 

Wednesday 3/20

A) E3MOM x 5 sets

– 6 deadlifts @ 80%

*After every set perform 3 seated box jumps (be explosive)

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 10 alternating DB snatches

– 6 box jump overs (24/20”)

*Goal is to try and increase pace each set.

 

Thursday 3/21

A) E3.5MOM x 5 sets:

Set 1: 6 bench press @RPE 10

Sets 2-5: 6 bench press @ 7.5% less than set 1

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

 

B) For time w/ a cap of 12 minutes:

– 50 burpees over the bar

– 50 front-racked alternating reverse lunges (95/65)

– 50 push presses

– 50 toes to bar

Time Cap = 12 minutes

 

Friday 3/22

OPEN WORKOUT 19.5

 

Saturday 3/23

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 3/24

8am Endurance

10-12pm Open Gym

Monday 3/11

A) E3MOM x 5 sets – back squat

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

 

B) Every 4 minutes x 4-6 sets:

– 400m run

– 12 double KB deadlifts (53/35)

– 10/7 HR push-ups

– 30-50 double unders

 

RX+ use 70/44s.

 

Tuesday 3/12

A) E2MOM x 10 sets

Sets 1-3: 3 position clean + 1 jerk (high, hang, floor)

Sets 4-6: 2 position clean + 1 jerk (hang, floor)

Sets 7-10: 1 clean + 1  jerk

*Build to a heavy but technically sound weight.

 

B) For time:

– 40 wallballs (20/14)

– 20 burpee + box jump over (24/20”)

– 30 wallballs

– 15 burpee + box jump over

– 20 wallballs

– 10 burpee + box jump over

*12 minute cap.

 

C) 3 sets for quality:

– 20 hollow rocks

– 20 sec/side side planks

– 20 reverse snow angels

 

Masters

A) E2MOM x 10 sets

Station 1: 6/side weighted step ups + 6/side alternating DB seated press

Station 2: 6 BB Romanian deadlifts + 6/side single arm ring rows w/ pause

 

B) 12 min AMRAP:

– 200/150m row

– 10 double KB front squats

– 10 elevated push-ups

 

C) 3 sets for quality:

– 20 hollow rocks

– 20 sec/side side planks

– 20 reverse snow angels

 

Wednesday 3/13

A) E3.5MOM x 5 sets – deadlift

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

*After each set perform 8/side single arm DB presses.

 

B) E3MOM x 4-6 sets:

– 12/9 cal row

– 10 DB snatches (50/35)

– 8 pull-ups

 

RX+ use 15/12-12-9 rep scheme

 

Thursday 3/14

A) E3.5MOM x 5 sets:

– 6 bench press @ 80%

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

 

B) 4 rounds for time of:

– 50 double-unders

– 15 DB push presses (55/35s)

– 20 alternating reverse lunges with DBs

 

Masters

A) E3.5MOM x 5 sets:

– 8 bench press

– 8 seated band rows w/ pause

– 8/side glute bridges w/ pause

 

B) 4 rounds for time of:

– 200m run

– 10 DB push presses

– 20 walking lunges

– 30 single unders (15 jumping jacks)

 

Friday 3/15

OPEN WORKOUT 19.4

 

Saturday 3/16

8am Masters

 

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

 

 

Sunday 3/17

8am Endurance

10-12pm Open Gym

Join us for week three of the CrossFit Open and Friday Night Lights going down again this Friday at 5:30pm!

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Monday 3/4

A) EMOM x 5 sets – front squat

– 2 @ 55-75%

+

E2MOM x 4-5 sets

– 1 @ 80-95+%

*Build to a heavy single rep.

 

B) 12 min AMRAP:

– 40 double unders

– 20 alternating DB snatch (50/35)

– 10 thrusters 96/65

 

Tuesday 3/5

A) E2MOM x 10 sets

Sets 1-3: 3 clean & jerks (light)

Sets 4-6: 2 clean & jerks (moderate)

Sets 7-10: 1 clean & jerk (moderately heavy)

 

B) For time:

– 15 power cleans (135/95)

– 30 ring dips

– 10 power cleans

– 20 ring dips

– 5 power cleans

– 10 ring dips

 

*RX+ use 155/105.

 

Wednesday 3/6

A) E3.5MOM x 5 sets – deadlift

Set 1: 10 @ 75%

Sets 2-5: 10 @ 70%

*After every set perform 12 alternating KB high kneeling presses (6/side).

 

B) Every 5 minutes x 4-5 sets:

– 400m run

– 7 toes to bar

– 14 RKB swings (70/44)

– 28 double unders

 

Thursday 3/7

A) E3.5MOM x 5 sets – bench press

Set 1: 6 @ 80%

Sets 2-5: 6 @ 76%

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

 

B) EMOM x 4-5 sets

Minute 1 – 200/150m row

Minute 2 – 20 goblet squats (70/44)

Minute 3 – 20/15 push-ups

Minute 4 – 10-15 box jump overs (24″/20″)

Minute 5 – 30 second front leaning rest (rings of floor)

 

Friday 3/8

OPEN WORKOUT 19.3

 

Saturday 3/9

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

 

Sunday 3/10

8am Endurance

10-12pm Open Gym

The 2019 CrossFit Open starts this week with the first of five workouts dropping on Thursday evening at 7pm. What is the Open? It’s a series of five workouts over 5 weeks that are released on Thursday evenings and must be completed and recorded online via the Games website by Monday evening. The Open is a way to filter top athletes into the CrossFit Games. For our members, though, it’s a community event where you can apply your fitness and push yourself similar to a runner who trains and completes their first 5K, half, or full marathon.

There are both scaled and RX divisions. We will be doing the workouts as the normal class workouts on Fridays but will reserve Friday 5:30 & 6:30pm classes for Friday Night Lights. This is where those who have officially signed up under EDCF on the Games Website (click the link to sign up) can come in a complete there workouts in a more high energy atmosphere. We encourage everyone to sign up and come in and complete each week’s workout on Friday evenings! We also encourage any members who aren’t signing up to come in and help judge and cheer on your peers. Friday Night Lights are also BYOB!

If you have any questions or concerns regarding the Open, please let either myself or RJ know. Hope to see everyone on Friday for workout 19.1!

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Monday 2/18

A) E2.5MOM x 6 sets:

– 3 push press + 2 push jerk + 1 split jerk

*Perform at 55-75% 1RM jerk.

 

B) Every 5 minutes, for 20 minutes (4 sets) for times of:

– 500/400 Meter Row

– 16 alternating DB snatch

– 8-12 strict handstand push-Ups

*Sub HPSU w/ baneded HSPUs or L-seated DB presses.

*Push intensity on the row.

 

Tuesday 2/19

A) Every 2 minutes x 8 sets:

– 2 front squats @ last week’s heaviest set + 2-5%

*RPE on squats should be an 8

 

B) AMRAP in 7 minutes:

– 2 thrusters (95/65)

– 2 strict pull-ups

– 4 thrusters

– 4 strict pull-ups

… add 2 reps each round.

*RX+ use 115/75.

 

C) 3 sets for quality:

– 8 bent over IYTs (thumb up, slow and controlled)

– 16 elevated psoas march

 

Wednesday 2/20

A) E2MOM x 9 sets:

– Sets 1-3: 3 high hang clean

– Sets 4-6: 2 hang clean

– Sets 7-9: 1 clean

*Build up to a tough but crisp weight.

 

B) CrossFit Games Open Event 14.4

AMRAP in 14 minutes

– 60 calorie Row

– 50 Toes-to-Bars

– 40 Wall Ball Shots (20/14 to 10/9 ft)

– 30 Cleans (135/95)

– 20 Muscle-Ups

 

Thursday 2/21

A) E3MOM x 5 sets – bench press

Set 1: 8 @ 77.5%

Sets 2-5: 8 @ 72.5%

*After every set perform 8/side bent over DB rows.

 

B) E4MOM x 4-6 sets

– 200m run

– 6 deadlifts (225/155)

– 9 box jumps + step down (24/20”)

– 12 push ups

 

*RX+ use 275/205

 

Friday 2/22

Open WOD 19.1

 

Saturday 2/23

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

 

Sunday 2/24

8am Endurance

10-12pm Open Gym