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.

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!

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

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. Sign up HERE.

Monday 1/21

A) E3MOM x 4 sets

Back Squat x 8 @ 75%

*Complete at last week’s weight.

B) Every 3 minutes x 4-7 sets

– 200m run

– 8 double KB thrusters

– 32 double unders

*Pick a weight on KB thrusters that is tough but unbroken.

Tuesday 1/22

A) E2MOM x 8 sets:

– power snatch + hang snatch + overhead squat

*Build up to a tough but crisp weight.

B) 3 rounds for time:

– 32/24 cal row

– 24 alternating DB snatch (50/35)

– 16 pull-ups

C) 3 sets for quality:

– 12-15 bent over DB rear laterals

– 12-15 supine DB hamstring curls

Wednesday 1/23

A) 2 total sets of…

4 min AMRAP:

– 5 sandbag squats

– 5 HR push-ups

– 5 toes to bar

R2M

4 min AMRAP:

– 5 KB swings (53/35)

– 5 box jumps – step down

– 5 overhead plate hold sit-ups

R2M

4 min AMRAP

– 5 DB hang power cleans (35/25)

– 5 DB push press

– 5 burpees over DBs

R2M

B) 3 sets for quality:

– 30 sec flutter kicks

– 20 sec/side side plank

– 10/side banded clam shells

Thursday 1/24

A) Every 3 minutes x 5 sets:
– 6 overhead presses

– 6 Romanian deadlifts @ 70-75%

– 12 DB upright rows

B) 4 rounds for time:

– 500/400m row

– 400m run

– 8 DB devil presses

Friday 1/25

A) Every 4 minutes x 4 sets:

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

– 10-12 DB bench press @ 30X1 tempo

*RPE on squats should be 8-9

B) 3 sets for quality

– 12-15 BB hip extensions

– 12-15 DB skullcrushers

– 12-15 slide hamstring curls

– 12-15 wall support DB bicep curls

Saturday 1/26

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 12/27

8am Endurance

10-12pm Open Gym

Our 8 Week Strength Course is kicking off next Monday, January 21st, and we still have a few spots left! If you want to buckle down on building a foundation of long lasting strength, this is for you! Check out more information and sign up details HERE.

Monday 1/14

A) E3MOM x 6 sets

Back Squat

Set 1: [email protected]%

Set 2: [email protected]%

Set 3: [email protected]%

Set 4-6: [email protected]%

B) For time:

– 800m run

– 30 deadlifts 225/155, 185/125, 155/105

– 800m run

– 30 front squats 135/95, 115/75, 95/65

*Weight change happens after deadlifts

Tuesday 1/15

A) E2MOM x 8 sets:

– power snatch + hang power snatch

*Build up to a tough but crisp weight

B) EMOM x 4-6 sets

1: 250/200m or 200/160m row

2: 10 shoulder to overhead (115/75)

3: 6 burpees + 30 double unders

4: rest

RX+ use 135/95 and 50 double unders

Wednesday 1/16

A) 2 total sets of…

6 min AMRAP:

– 8 wallballs (20/14)

– 6 toes to bar

– 4 burpee box jump overs (24/20”)

R3M

6 min AMRAP:

– 8 alternating DB snatches

– 6 goblet hold reverse lunges

– 4 burpee pull-ups

R3M

*Scale burpee pull-ups down: 4 burpees + 4 ring rows

*Scale them up to 2x: 2 burpees + 1 muscle up

B) 3 sets for quality:

– 30 sec flutter kicks

– 20 sec/side side plank

– 10/side banded clam shells

Thursday 1/17

A) Every 5 minutes x 3 sets:

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

– 8/side half kneeling DB press @ 2111 tempo

*RPE on squats should be 8-9

B) 4-5 sets, against a 2 minute running clock complete:

– 400m run

– max effort sandbag curtis P’s

R2M

*Curtis P’s: power clean + lunge + lunge + push press

Friday 1/18

A) Every 2.5 minutes x 8 sets:

– 1 deadlift @ 90+%

– 1 bench press @ 90+%

B) 3 sets for quality

– 16 DB walking lunges + 16 death marches

– 12-15 BB overhead extensions

– 16 seated hamstring band curls

– 16 BB bicep curls

Saturday 1/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 1/20

8am Endurance

10-12pm Open Gym

Monday 12/24 – 9am only

“Helton”

3 rounds for time:

– 800m run

– 30 DB hang squat cleans (50/30)

– 30 burpees

Tuesday 12/25 – closed

Merry Christmas!

Wednesday 12/26 – no 7:30pm

A) E2.5MOM – back squat

Set 1: 8@60%

Set 2: 6@70%

Set 3: 4@80%

Set 4: 2@85%

Set 5: 4@80%

Set 6: 6@70%

Set 7: 8@60%

*Focus on breathing and bracing appropriately.

B) 3 rounds for time:

– 500m row

– 10 single arm overhead DB walking lunges (R arm)

– 30 double unders

– 10 single arm overhead DB walking lunges (L arm)

– 30 double unders

C) 3 sets for quality:

– 20 plate twists

– 10 medball hamstring curls

Thursday 12/27 – no 7:30pm

A) Every 90 seconds x 8 sets

– 3 TnG power clean + push jerk

*Work on cycling the barbell efficiently.

B) Every 3 minutes x 4-7 sets:

– 200m run

– 6 shoulder to overhead

– 4-8 toes to bar

*pick a weight that is tough but unbroken for S2O.

*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.

C) 3 sets for quality:

– 8 BB abdominal rollouts

– 20 banded pull aparts

Friday 12/28

A) Every 3 minutes x 6 sets:

– 4 deadlifts @ 72-75%

– 4 bench press @ 72-75%

B) 3 sets for quality:

– 8/side front foot elevated split squat on 45lb plate

– 8 weighted or 4 negative pull-ups

*At or above last week’s heaviest set weight.

C) 3 sets:

– hand over hand bent over sled pull x 1 length

– max effort set of diamond push-ups

– 4 BB curls with 8 second eccentric

Saturday 12/29

8am Masters

9am CrossFit

10am Intro To CrossFit

Sunday 12/30

8am Endurance

10-12pm Open Gym

HOLIDAY SOCIAL

This Saturday, 12/22, from 3-6pm at Oak Highlands Brewery. Come grab a beer and hang out for a bit before heading off to your holiday parties! Kid and dog friendly. Everyone is welcome.

Also, check out what’s going down on Friday…

Monday 12/17

A) E2MOM – back squat

Set 1: 5@60%

Set 2: 5@70%

Set 3&4: 3@80%

Set 5&6: 2@85%

Set 7&8: 1@87-90%

*Focus on breathing and bracing appropriately.

B) For time:

– 800m run

– 30 double KB/DB front rack lunges

– 15 strict pull-ups

– 20 double KB/DB front rack lunges

– 12 strict pull-ups

– 10 double KB/DB front rack lunges

– 9 strict pull-ups

– 800m run

*Pull-ups can be a mix of supinated and pronated.

*Lunges should be weighted so they are mostly unbroken but tough.

Tuesday 12/18

A) E2MOM x 5 sets

– 5 TnG power clean + push jerk

*Work on cycling the barbell efficiently.

B) Every 5 minutes x 4-5 sets:

– 500/400m row

– 6-8 renegade rows

– 10-15 toes to bar

C) 3 sets for quality:

– 30 sec/side adductor plank

– 15 band pull aparts

*Renegade row rep = row + push-up + row + push-up

*Keep rows within 5 second pace of each other

Wednesday 12/19

3 full sets of:

5 min AMRAP

– 750/600m row

– in remaining time cycle

• 10 wallballs (20/14)
• 5 burpees

R3M

5 min AMRAP

– 600m run

– in remaining time cycle

• 10 KB swings (53/35)
• 5 box jumps – step down

R3M

*Goal is to achieve same rep count every set.

Thursday 12/20

A) Every 3 minutes x 6 sets:

– 5 deadlifts @ 72-75%

– 5 bench press @ 72-75%

B) 3 sets for quality:

– 8/side BB weighted step-up*

– 8 BB bent over rows

*At or above last week’s heaviest set weight.

C) 3 sets:

– reverse sled drag x 1 length

– hill sprint + walk back

Friday 12/21

“12 Days of Christmas”

1: DB man maker (35/25ish)

2: ring dips

3: thrusters

4: toes to bar

5: hang power cleans

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs

12: burpees

RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell

RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

*40 minute cut-off.

Saturday 12/22

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 12/23

8am Endurance

10-12pm Open Gym

Did you get a chance to check out Coach RJ’s latest nutrition article? If not, go ahead and peep it HERE.

Also, mark your calendars for our annual Holiday Social going down on Saturday, Dec. 22nd at Oak Highlands Brewery from 3-6pm!

We’ve got some exciting stuff planned for the new year including an 8 week Strength Class as well as a EDCF Nutrition Seminar. More details coming soon!

Monday 12/10

A) E2MOM – back squat

Set 1: 5@60%

Set 2: 5@70%

Set 3-5: 3@80%

Set 6-8: 2@85%

B) Every 5 minutes x 3-4 sets:

– 400m run

– 16 double KB front rack lunges

– 10 strict supinated pull-ups

*Scale pull-ups so you can get through at least first set unbroken.

Tuesday 12/11

A) E2MOM x 5 sets

– 5 TnG push jerk

B) Four sets for max reps of:

– 2 minutes of rowing for calories

– Rest 30 seconds

– 90 seconds of double-unders

– Rest 30 seconds

– 60 seconds of push-ups

– Rest 30 seconds

– 30 seconds of toes to bar

– Rest 90 seconds

Wednesday 12/12

A) Every 8 minutes x 4-5 sets:

– 500/400m row

– 16 push press (95/65)

– 16 box jumps w/ step down (24/20”)

– 16 alternating DB snatch (50/35)

– 48 double unders

*Change order of movements every set.

B) 3 sets for quality:

– 8/side single leg BB Romanian deadlifts

– 16 banded pull-aparts

Thursday 12/13

A) Every 60 seconds x 10 sets:

– 1 hang power snatch

B) Every 3 minutes x 4-7 sets:

– 200m run

– 8 power snatch (95/65)

– 8 overhead squats

– 8 burpees over the bar

Friday 12/14

A) Every 3.5 minutes x 5 sets:

– 6 deadlifts @ 70%

– 6 bench press @ 70%

B) 3 sets for quality:

– 8/side BB weighted step-ups

– 8/side DB bent over rows

– 8 DB 3-way shoulders (front, lateral, reverse)

C) 20 KB Turkish get-ups (10/side)

*Heavy but fluid. Split reps however.

Saturday 12/15

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 12/16

8am Endurance

10-12pm Open Gym