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

Join us for our annual Pablo Memorial WOD this upcoming Saturday (2/16). We’ll be running 2 heats. One starting at 8am and the other at 9am. All members are welcome to join in! SIGN UP FOR A HEAT HERE.

Pablo Pedraza was a member at EDCF who was senselessly murdered a few years ago. He left a huge impact on the gym and EDCF was his happy place. You can find out more information about Pablo HERE. Every year we honor his life with this Hero WOD:

For time (RX):
– 1 mile run
– 10 deadlifts (135/95)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 1 mile run

For time (Scaled):
– 800m run
– 10 deadlifts (95/65)
– 20 hang power cleans
– 30 shoulder to overhead
– 40 pull-ups (scaled with bands or ring rows)
– 30 deadlifts
– 20 hang power cleans
– 10 shoulder to overhead
– 800m run

For time (Masters):
– 400m run or 500/400m row
– 10 DB deadlifts (95/65)
– 15 DB hang power cleans
– 20 DB push press
– 25 pull-ups (scaled with bands or ring rows)
– 20 DB deadlifts
– 15 DB hang power cleans
– 10 DB shoulder to overhead
– 400m run 500/400m row

*You can mix and match scaling levels to find the right combination for you.

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Monday 2/11

A) E4MOM x 3 sets:

– 8/side alternating BB back rack weighted lunges

– 8/side alternating DB bench press

– 8 V-ups w/ medball

 

B) Five sets for max calories/reps of:

– 30 seconds of max calories rowing

– 30 seconds of thrusters (75/55 lbs)

Rest 2 minutes

 

Tuesday 2/12

A) EMOM x 12 sets:

– 1 snatch

*Build from 50-95+%.

*First 6 sets catch with a pause at the bottom.

 

B) E3MOM x 4-7 sets:

– 200m run

– 8 shoulder to overhead (135/95)

– 7 pull-ups

– 6 burpees over the bar

 

RX+ 155/105 & CTB pull-ups

 

Wednesday 2/13

A) “CrossFit Games Open Event 18.1”

Complete as many rounds and reps as possible in 20 minutes of:

– 8 Toes-to-Bar

– 10 Single-Arm Dumbbell Hang Clean & Jerks (50/35 lbs) (5 each arm)

– 14/12 Calorie Row

 

B) 3 sets for quality:

– 12-15 banded tricep push-downs

– 12-15 reverse snow angels

– 12-15 DB bicep curls

– 12-15 DB lateral raises

 

Thursday 2/14

A) E3MOM x 5 sets – bench press

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

*After every set perform 8-12 medball hamstring curls

 

B) 3 sets:

– 45 sec max BB Curtis P’s (75/55)

R15S

– 45 sec max strict pull-ups

R15S

– 45 sec max HR push-ups

R15S

– 45 sec max double unders

R15S

– 45 sec max burpee to target

R75S

 

Friday 2/15

A) Every 2.5 minutes x 8 sets:

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

*RPE on squats should be an 8

 

B) 3 sets for quality:

– 1 lap lateral sled drag

– 12-15 bent over BB rows

– 1 lap waiters carry

– 12-15 DB or BB skullcrushers

 

Saturday 2/16

8am Pablo WOD heat 1

9am Pablo WOD heat 2

10am Intro To CrossFit / Open Gym / Strength Program

 

Sunday 2/17

8am Endurance

10-12pm Open Gym / Muscle-Up Clinic

We’ve got a month full of some special events capped of by the start of the 2019 CrossFit Open! Check them out and click the links to find out more/sign up…

• Muscle-Up Clinic (Sunday 2/10): With the 2019 CrossFit Games Open only a month away it’s time to get that muscle-up! We are throwing a 2 hour muscle up clinic on Sunday 2/10 from 10am-12pm. You’ll learn muscle-up progressions and come away with homework to help further your skill. Oh and it’s only $10.

• Pablo Memorial WOD (Saturday 2/16): This annual workout is in remembrance of a very special gym member named Pablo Pedraza. You can find out more about Pablo and the start of this WOD here. Sign up for Heat 1 at 8am or Heat 2 at 9am. There will be an RX, Scaled 1, and Scaled 2 version of this unique Hero WOD.

• Start Of The 2019 CrossFit Open (Thursday 2/21): At the end of every February we take on the CrossFit Open which is one workout per week which are released on Thursday nights. Sign up for the Open officially with Team EDCF and perform the workouts at our Friday Night Lights events or take them on in classes on Fridays starting on February 21st and going through March 21st!

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Monday 2/4

A) E4MOM x 4 sets:

– Back Squat x 10 @ 70-75%

*Complete squats at a little heavier than last week’s weight.

 

B) EMOM x 10-15 minutes

– 30 double unders

– 3 deadlifts

*Deadlifts should be around 65% of 1RM.

*If needed, scale DUs to 10-20 reps or singles.

*Goal is to complete work within 40 seconds.

 

Tuesday 2/5

A) E2MOM x 9 sets:

– Sets 1-3: 3 high hang snatch

– Sets 4-6: 2 hang snatch

– Sets 7-9: 1 snatch

*Build up to a tough but crisp weight.

 

B)  AMRAP in 8 minutes:

– 1 power snatch (95/65)

– 1 overhead squat

– 1 chest to bar pull-up

*Increase movements by 1 rep each round.

 

C) 3 sets for quality of:

– 12-15 reverse snow angel

– 20 alternating elevated psoas march

 

Wednesday 2/6

A) 2 total sets of…

2 min AMRAP:

– 200m run, then in remaining time…

• Toes to bar

R1M

2 min AMRAP:

– 250/200m row, then in remaining time…

• Double unders

R1M

2 min AMRAP:

– 200m run, then in remaining time…

• Box jump overs (24/20”)

R1M

2 min AMRAP:

– 250/200m row, then in remaining time…

• DB devil presses (35/25)

R1M

2 min AMRAP:

– 200m run, then in remaining time…

• Burpees to target

R6M

 

B) 3 sets for quality:

– 10 BB weighted hip extensions from floor

– 10/side bent over DB rows

– 30 crunches

 

Thursday 2/7

A) Every 4 minutes x 3 sets:
– 10 overhead presses @ RPE 6.5

– 10 Romanian deadlifts @ 65-70%

*Presses should be at same weight or slightly less than last week.

* RDLs should be at same weight as last week.

 

B) 4 rounds for time:

– 500/400m row

– 8 ground to overhead (115/75)

 

Friday 2/8

A) Every 2.5 minutes x 6 sets:

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

*RPE on squats should be an 8

 

B) 3 sets for quality:

– 1 lap heavy sled drag

– 8 DB lat pull-overs

– 12-15 DB or BB skullcrushers

 

C) 4-5 hill sprints

– rest on walk down

 

Saturday 2/9

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

 

Sunday 2/10

8am Endurance

10-12pm Open Gym / Muscle-Up Clinic