As we dive into another macrocycle this week, athletes will experience an increase of volume. In the coming weeks you may notice more front squats, single leg work, deadlift variations, push press/jerk complexes, and vertical pressing strength. Remember, there is a plan with everything we do. Nothing is random. Everything has purpose and progression. Stick to the script. Don’t stress. Eat right. Sleep right. Pay attention to aches and pains… and you will progress.

Monday 7/9

A) Every 2.5 minutes x 5 sets:

– 3 push press + 2 push jerk

*Keep moderate to insure good technique and timing

B) Every 3 minutes x 4-7 sets:

– 200m run

– 4-8 strict handstand push-ups

– 16 RKB swings (70/44)

– 32 double unders

*Scale with kipping HSPU, 2-3 wall walks, or 6-10 L-seated DB presses.

C) 3 sets for quality:

– 10 banded face pulls

– 15 hollow rocks

Tuesday 7/10

A) Every 2 min x 4 sets each:

Station 1: 8 front squats

Station 2: 8 BB floor press w/ pause

*Build on both movements over the course of 4 sets.

B) For time:

– 1000/800m row

– 20 squat cleans (185/135, 155/105, 135/95, 155/75)

*Weight should allow you to perform quick and precise singles.

*RX+ use 225/155.

C) 3 sets for quality:

– 3 TGUP / arm

– 10 DB/KB Romanian deadlifts @ 30X1

Wednesday 7/11

A) Every 90 sec x 4-5 sets

Station 1: 20 double unders + 6-10 pull-ups + 6-10 ring dips

Station 2: 15/12 cal row

Station 3: 8-12 burpee + box jump overs

Station 4: 200m run

RX+ replace pull-ups with 3-5 ring or bar MU

B) 3 sets for quality:

– 10 banded psoas march from hollow position

– 30 sec side plank / side

Thursday 7/12

A) Every 2 minutes x 5 sets:

– 3 overhead squats @2111

*Try and build per set.

B) 3 rounds for time:

– 400m run

– 8 hang squat snatch (95/65, 75/55, 65/45, 55/35)

– 10 toes to bar

*Use a weight that enables you to keep first couple sets UB.

Friday 7/13

A) E4M x 3 sets

– 10 deadlifts

– 10 seated Arnold presses @ 2111

*Deadlifts should be around 65-70%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– seated hand over hand vertical rope pull

– farmers carry down and back (heavy but fast)

– 8/side front foot elevated KB front rack reverse lunges (use 45# plate)

– 6-8 strict toes to bar

Saturday 7/14

8am Masters

5 rounds for time with a partner

– 500/400m row

– 20 DB thrusters (10 each)

– 20 sit-ups (10 each)

9am CrossFit

5 rounds for time with a partner:

– 500/400m row (250/200 each)

– 20 thrusters (10 each) – 95/65

– 20 pull-ups (10 each)

10am Free Intro / Open Gym

4-5 rounds for time:

– 250/200m row

– 10 wallballs

– 200m run

– 10 RKB swings

R2M

Sunday 7/15

8am Endurance

10-12 Open Gym

Sign-up for our upcoming EDCF Barbell class starting Monday, July 9th, with Coach RJ is now live. Follow THIS LINK for registration. Price is $50 for the 8 weeks and we are capping registration to 10 people.

There are three scheduled classes per week. Mondays and Wednesdays at 6:30pm and Saturdays at 8am. Members are encouraged to make as many classes as possible as the programming will be progressive and build week to week. That being said, it is okay to miss a few! Training will also start when class starts so members will need to arrive a few minutes early to warm-up before each class.

The class will end with a mock style weightlifting meet to show off your progress for those interested. Details on this are still in the works!

Monday 6/25

A) Every 2.5 min x 8 sets:

– 1 x back squat @ 92-95%

*This should be heavier than your set of 2s from last week.

B) Tester

15 min AMRAP:

– 15 thrusters (95/65)

– 15 pull-ups

– 15 burpees

RX+: 115/75

Tuesday 6/26

A) E2MOM x 6 sets:

– 4-3-2-2-2-2 TnG power cleans

*Build as you go to a heavy but fluid set of 2. Heavier than last week’s 3s.

B) Every 5 minutes x 5 sets

– 5 TnG power cleans (building)

– 8 NPU burpees box jumps (20/16”) – quick but precise

– 20 sec all out on rower or AB

Wednesday 6/27

A) E2MOM x 3 sets:

– 3 position snatch @ 55-65%

(high hang, hang, floor)

+

Every 90 seconds x 6 sets:

– 1 snatch @ 65-95+%

B) 3 rounds for time:

– 400m run

– 16 alternating DB snatch (55/35)

– 50 double unders

C) 3 rounds for quality:

– waiters carry down and back (heavy, slow)

– 20 hollow rocks

Thursday 6/28

A) Every 6 minutes x 4-5 sets:

– 30/24 cal row

– 20 wallballs

– 10 toes to bar

B) 3 rounds for quality

– 16 elevated psoas march

– 16 banded pull aparts

– 8/side halft kneeling paloff presses

Friday 6/29

A) Every 2.5 minutes x 8 sets

– 1 x bench press @ 92-95%

– 1 x weighted pull-ups

*sub 2-3 banded negative pull-ups @ 50X1 tempo

B) 3 sets for quality:

– 8/side DB or BB loaded box step ups (knee height)

– 20 seated hamstring curls with band @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

C) 2 sets:

– Arm Farm

Rest as needed

Saturday 6/30

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 7/1

8am Endurance

10am-12pm Open Gym

Team EDCF represented yesterday at WODs On The Water. Way to show up and show out ladies and gentlemen!

Details for out 8 Week Barbell Cycle along with sign-up will be released this week so stay tuned. It kicks off on July 9th!

Bring A Friend Day is now going down on the first Saturday of every month. Start bugging your friends!

New summer swag is just around the corner!

Monday 6/18

A) Every 2.5 min x 8 sets:

– 2 x back squat @ 88-92%

*This should be heavier than your set of 3s from last week.

B) 2 min AMRAP @ 95-100%:

– 5 thrusters (95/65)

– 4 toes to bar

– 3 burpees over the bar

R3M x 4 sets total.

*Go fast with full range of motion on all movements.

*Start where you left off on previous set.

*RX+ 115/75.

Tuesday 6/19

A) E2MOM x 6 sets:

– 5-4-3-3-3 TnG power cleans

*Build as you go to a heavy but fluid set of 3. Heavier than last week’s 4s.

B) “The Chief”

3 min AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S x 5 sets

*Start where you left off on previous set.

Wednesday 6/20

A) EMOM x 5 sets

– snatch + overhead squat @ 55-75%

+

E2MOM x 5 sets

– snatch @ 80, 85, 90+, 90+, 90+%

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

*Partial to the snatch or clean & jerk? Want to get better at them? Check out our new 8 week EDCF Barbell class starting July 9th! Details coming soon…

Thursday 6/21

A) EMOM x 5-7 sets:

1: 12/9 cal row or 10/7 cal AB

2: 12 DB hang clean & jerk (55/35ish) 6/side

3: 6-10 burpee box jump overs

4: 200m run

5: rest

*RX+ row 15/12 cal or AB 12/9 cal and use 70/45ish.

Friday 6/22

A) 8 sets:

– 2 x bench press @ 85-88%

R60S

– 2 x weighted pull-ups

R60S

*sub 3-4 banded negative pull-ups @ 30X1 tempo

B) 3 sets for quality:

– 8/side DB or BB loaded box step ups (knee height)

– 20 seated hamstring curls with band @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

C) 2 sets:

– Arm Farm

Rest as needed

Saturday 6/23

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 6/24

8am Endurance

10am-12pm Open Gym

Make sure to follow us on social media! We are most active on Instagram but we’re also on Facebook and Twitter! (follow the links)

Members – please ask to join our Members Only Facebook Group to stay up to the minute on events and happenings around the gym.

Monday 6/11

A) Every 3 min x 6 sets:

– 3 x back squat @ 85-88%

*This should be heavier than your set of 8s from last week.

B) Against a 3 min clock:

– 500/400m row

– max DB man-makers in remaining time (55/35ish)

R3M

Against a 3 min clock:

– 500/400m row

– max burpee box jump overs (24/20”)

R3M

Against a 3 min clock:

– 500/400m row  

– max DB man-makers in remaining time (55/35ish)

R3M

Against a 3 min clock:

– 500/400m row  

– max burpee box jump overs (24/20”)

1 man-maker = row + push up + row + push up + squat clean + thruster

Tuesday 6/12

A) E2MOM x 6 sets:

– 4 TnG power cleans

*Build as you go to a heavy but fluid set of 4. Heavier than last week’s 5s.

B) Every 5 minutes x 4-5 sets @80-90%

– 400m run

– 10 hang power cleans (135/95)

– 50 double unders

Wednesday 6/13

A) EMOM x 5 sets

– pause snatch @ 55-75%

*Pause 2 counts at knee cap.

+

E2MOM x 5 sets

– snatch @ 80, 85, 90+, 90+, 90+%

B) For time

– 800m run

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

– 15 toes to bar

– 10 overhead squats

– 10 toes to bar

– 5 overhead squats

– 5 toes to bar

– 800m run

RX+ use 115/75

Thursday 6/14

EMOM x 5-6 sets

RX

1: 200m run

2: 8 shoulder to overhead (135/95, 115/75, 95/65)+ 6 burpees over the bar

3: 250/200m row

4: 15 RKB swings (70/44)

5: rest

Friday 6/15

A) Every 3 minutes x 6 sets:

– 3 x bench press @ 82%

– 3 x weighted pull-ups (sub banded negatives)

B) 3 sets for quality:

– 8/side rear foot elevated split squats @ 2011

– 10 prone DB hamstring curls @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

Saturday 6/16

8am Masters

9am CrossFit

10am Open Gym / Intro To CrossFit

Sunday 6/17

8am Masters

10am-12pm Open Gym

Thank you to everyone who brought in a buddy for Bring A Friend Day on Saturday! We had quite the turnout! Workout out or training is a social event and it always helps to have an introduction to a new program through someone you know. We are looking forward to doing more in the future!

Monday 6/4

A) Every 3 min x 5 sets:

– 5 x back squat @ 82%

*This should be heavier than your set of 8s from last week.

B) Against a 3 min clock:

– 400m run

– max thrusters in remaining time (95/65)

R3M

Against a 3 min clock:

– 400m run

– max burpee pull-ups

R3M

Against a 3 min clock:

– 400m run

– max thrusters in remaining time (95/65)

R3M

Against a 3 min clock:

– 400m run

– max burpee pull-ups

*Pull-ups start from a locked out hanging arm position.

*RX+ perform 115/85 thrusters & burpee + bar or ring muscle ups

*Scale run to 300m if you aren’t getting at least 20-30 seconds of work in.

Tuesday 6/5

A) E2MOM x 6 sets:

– 5 TnG power cleans

*Build as you go to a heavy but fluid set of 5

B) Every 5 minutes x 4-5 sets @80-90%

– 30/24 cal row or AB

– 20 RKB swings (53/35)

– 10 shoulder to overhead (115/75)

*RX+use 70/44 for KBs, 135/95 for S2O.

Wednesday 6/6

A) E2M x 3 sets:

– 3 high hang snatch @ 55-65%

+

E2MOM x 3 sets:

– 2 hang snatch @ 70-80%

+

E2MOM x 4 sets

– 1 snatch @ 85+%

*Both should be received in a squat position. Reset for every rep. Not TnG.

B) 5 rounds for time:

– 200m run

– 8 power snatch (75/45)

– 8 box jump overs

*Power snatches should be cycled well and mostly UB. Be kind to the smaller plates.

Thursday 6/7

A) EMOM x 5-6 sets

RX

1: 250/200m (scaled 200/160m) or 1km .5/.4km AB

2: 8 deadlifts (225/155, 185/135, 155/105, 135/95) + 10-12 hand release push-ups

3: 20 double unders + 8 toes to bar

4: 12 double KB/DB walking lunges (55/35ish)  

5: rest

RX+ up deadlift weight to 275/205

B) 3 sets for quality:

– 16 banded pull aparts

– 16 alternating hollow hold psoas marches w/ monster band

Friday 6/8

A) Every 3 minutes x 5 sets:

– 5 x bench press @ 82%

– 5 x weighted pull-ups (sub banded negatives)

B) 3 sets for quality:

– 8/side rear foot elevated split squats @ 2011

– 10 prone DB hamstring curls @ 2011

– 6/side turkish get up sit-ups

*If possible, increase load from last week.

1. C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

Saturday 6/9

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

Sunday 6/10

8am Endurance

10am-12pm Open Gym

This coming Memorial Day we will be holding “Murph”, an annual event that honors a fallen hero. There will be both a half version and a full version of the WOD. Please register below by clicking the appropriate link:

Half (starts @ 9:10am) 

Full (starts @ 9:30am)

Heats will start on time so please get to the gym early to warm-up. You are able to partition the pull-ups, push-ups and air squats however you want. If you have a weight vest, wear it. Eat and hydrate well beforehand. This is a tough one!

•
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Taliban fighters were immediately alerted of the SEALs’ presence.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We at EDCF will honor his sacrifice and memory though The Murph Challenge this coming Memorial Day.

Monday 5/21

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 10 from last week.

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups

*This is a classic tester. Scale appropriately so you can keep moving and don’t hold back.

C) 3 sets for quality:

– 20 hollow rocks

– 10 BB glute bridges @ 20X1

Tuesday 5/22

A) EMOM x 5 sets:

– clean & jerk @ 55-75%

+

E2MOM x 5 sets:

– clean & jerk @ 80-95+%

B) E2MOM x 4-7 sets

– 12/9 cal row

– 5 TnG power cleans + 5 burpees over the bar (135/95)

*Rx+ perform 15/12 cal row, 155/105, 7 burpees over the bar

Wednesday 5/23

A) E2MOM x 8 sets:

– 1 power snatch + 1 overhead squat + 1 hang snatch

*Build to something tough with no misses.

B) Four rounds for time of:

– 400m run

– 12 alternating single arm DB snatches (55/35 lbs)

– 10 box jump overs

Thursday 5/24

A) “EDCF Baseline Interval Test”

Every 5 minutes x 6 sets for times:

RX+

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs 20/14

RX

– 5 strict pull-ups

– 10 toes to bar

– 15/12 push-ups

– 20 wallballs (20/14

Scaled

– 5 banded pull-ups (tough)

– 10 kipping high knees OR abmat-sit-ups

– 15 elevated push-ups

– 20 wallballs (14/10)

B) 3 sets for quality:

– 10 Romanian deadlifts @ 30X1 (keep bumpers off ground)

– 10 bent over reverse flys w/ pause

– 10 ring rows @ 30X1 (tough)

Friday 5/25

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 slide hamstring curls @ 2011

– 10/side single arm standing DB presses @ 2111

*If possible, increase load from last week.

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

Saturday 5/26

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 5/27

8am Endurance

10am-12pm Open Gym

Monday 5/28

Memorial Day Murph

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition pull-ups, push-ups, air squats however you like.

*If you have a weight vest, wear it.

Open Gym

We are now running Open Gym every week on Saturdays from 10-11am and Sundays from 10am-12pm. Come make up a missed workout, work on your weaknesses, mobilize and recover, or just hang out!

Monday 5/14

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 10 from last week.

B) E2MOM x sets 4-6 sets

1: 250/200m row @ 90 %

2: 30 double unders + 10 thrusters (95/65) + 4-8 toes to bar

Tuesday 5/15

A) E2M x 3 sets:

– (3 cleans) + 1 jerk  @ 55-65%

+

E2MOM x 3 sets:

– (2 cleans) + 1 jerk @ 70-80%

+

E2MOM x 4 sets

– (1 clean) + 1 jerk @ 85+%

*Both should be received in a squat position. Reset for every rep. Not TnG.

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

C) 60/60 row or assault bike x 5-7 sets

– 60 sec at 90% pace

– 60 sec rest (easy spin for AB)

*Keep at same pace for all sets.

Wednesday 5/16

A) E2MOM x 5 sets:

– 5 overhead squats @ 2011 tempo

B) E4MOM x 4-6 sets:

– 500/400m row

– 5 hang squat snatches (115/75, 95/65, 75/45, 45/35)

– 10 burpees over the barbell

*Work with a weight that can be moved through good technique for all sets.

Thursday 5/17

A) Every 8 minutes x 4-5 sets @ 80-90%:

– 400m run

– 8 burpee + pull-ups

– 12 single arm DB hang clean and jerk (6/side @ 50/35ish)

– 16 box jump overs (24/20”)

– 50 double unders

*Switch order every set but keep times the exact same.

B) 3 sets for quality:

– 10 heel slide hamstring curls @ 20X1

– 15 sec/ side 90 degree leg hold

– 10 bent over reverse flys

Friday 5/18

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 BB Romanian deadlifts from rack @ 2011

– 10/side half kneeling DB presses @ 2111

*If possible, increase load from last week.

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

Saturday 5/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 5/20

8am Endurance

10am-12pm Open Gym