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Monday 12/3

A) E2MOM – back squat

Set 1: 5@60%

Set 2: [email protected]%

Set 3-5: 3@75%

Set 6-8: [email protected]%

 

B) Every 5 minutes x 3-4 sets:

– 500/400m run

– 20 wallballs (20/14)

– 10 strict pull-ups

 

*Same pace on row with UB wallballs. Use scaling progression on pull-ups so that first set is only broken at max one time.

 

Tuesday 12/4

A) Every 60 sec x 10 sets:

– 1 hang power cleans

*Build from 60-85+% with no misses. Work on consistent footwork.

 

B) 4 rounds for time:

– 400m run

– 8 power cleans (135/95)

– 40 double unders

 

*RX+ use 155/105.

 

Wednesday 12/5

A) EMOM x 6-8 sets

1: 12/9 cal row

2: 12 tough walking lunges

3: 12 push press (95/65)

4: 12 burpees

5: rest

 

RX+ up row to 15/12 cal and BB weight to 115/75.

 

B) 3 sets for quality:

– 20 banded tricep push-downs

– 20 banded seated rows

– 10 DB reverse laterals

 

Thursday 12/6

A) Every 90 seconds x 8 sets:

– 2 hang power snatch

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 6 hang power snatches (95/65)

– 4-8 toes to bar

 

Friday 12/7

A) Every 4 minutes x 4 sets:

– 8 deadlifts @ 65%

– 8 bench press @ 65%

 

B) 3 sets:

– 6/side rear foot elevated split squats (heavier than last week)

– 10 seated DB overhead press

– 8 weighted pull-ups (sub 4 negative pull-ups)

 

C) 3 sets:

– 1 lap contralateral KB carry

– 8-12 hanging medball hamstring curls

– 10 BB bicep curls

 

Saturday 12/8

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 12/9

8am Endurance

10-12pm Open Gym

With the foundation of health and fitness being nutrition, we are excited to announce that EDCF is now offering a full service Nutrition Coaching program for both members and non-members alike! This is something that’s been in the works for quite a while and we are excited to share it with you!

Have you been working out consistently and stopped seeing progress? Are you training for a competition, weekend event, or just want to get stronger and faster? Are you sore after workouts for more than a day or two? Have you been trying to lose weight or gain muscle mass on your own with little to no success? Don’t know anything about food and just want to live a healthier lifestyle and maybe work on changing some of your health factors like high blood pressure and cholesterol? If you answered “yes” to any of those then it’s time to look deeper into your nutrition.

The program starts with a one-on-one consultation with Coach RJ to address body composition and performance goals, current medications, approach to food, any medical abnormalities, daily life tasks, mobility, stress, sleep, and social support. From there you will be placed in the appropriate phase of our Nutrition Coaching program that will be completely customized to you and will evolve as you progress through the program.

So go check out our Nutrition Coaching web page and see what we have to offer! Our nutrition coaching services are now live so you can sign up as early as today to get a jump start on the holidays! Have questions? Please shoot us a message here.

“Let food be thy medicine and medicine be thy food.”

― Hippocrates

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Monday 11/19

A) E2MOM – back squat testing

Set 1: 3@50%

Set 2: 1@65%

Set 3: 1@77%

Set 4: 1@85%

Then, E3MOM

Set 5: 1@90%

Set 6: 1@95%

Set 7: 1@101+%

Set 8: 1@101+% (optional if you have another attempt in the tank)

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 12 wallballs (20/14)

3: 6 burpees + 6 toes to bar

 

RX+: 15/12 cal row

 

Tuesday 11/20

A) E2MOM x 8 sets:

– 3 hang power cleans

*Build from 55-80%

 

B) For time:

– 600m run

– 60 alternating DB snatch (50/35ish)

– 60 goblet hold lunges (30/leg)

– 600m run

 

C) 3 sets for time:

– 10 DB RDLs

– 20 seated band rows

 

Wednesday 11/21 (no 7:30pm class)

A) E2MOM – bench press

Set 1: 3@50%

Set 2: 1@65%

Set 3: 1@77%

Set 4: 1@85%

Then, E3MOM

Set 5: 1@90%

Set 6: 1@95%

Set 7: 1@101+%

Set 8: 1@101+% (optional if you have another attempt in the tank)

 

B) Every 6 minutes x 3 sets:

– 500/400m row

– 50 double unders

– 20 push presses (115/75)

 

C) 3 sets for quality:

– 20 DB hammer curls

– 20 band push downs

– 20 hollow rocks

 

Thursday 11/22 – Thanksgiving (gym closed)

 

Friday 11/23 (9am class only)

For time in teams of 2:

– 800 m run (together)

+

10 rounds (5 each, 1 working a time):

– 5 power cleans

– 7 thrusters

– 9 burpee box jump overs (24/20”)

+

800 m run (together)

 

RX+: 155/105

RX: 135/95

Scaled: 115/75, 95/65, 75/45

 

Saturday 11/24

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/25

8am Endurance

10-12pm Open Gym

Want to burn a few extra calories this holiday season while helping out a great cause? Then sign up for the 100KM Challenge under team “East Dallas CrossFit”. Your $25 registration fee goes towards the Carry The Load foundation. Basically, you have from Thanksgiving until Christmas to row, bike, swim, and/or run (or a combo of the four) 100,000 meters (about 3,226 meters / day). If nothing else, it is a challenge to yourself. We will have a leader board set up at the gym to help keep track of all your meters, too!

Sign up for the 100KM Challenge by clicking this link!

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Monday 11/12

A) E2MOM – Back squat

Set 1: 5@45%

Set 2: 4@50%

Set 3: 3@60%

Set 4: 2@70%

Set 5: 2@70%

Set 6: 3@65%

Set 7: 4@60%

Set 8: 5@55%

*Should be completed with each set moving as fast as possible.

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 10 double KB front squats (35/25)

– 8 pull-ups

 

*RX+ use 53/35s with 6 CTB pull-ups or 3 bar MUs.

 

Tuesday 11/13

A) EMOM x 5 sets @ 60-80%

– 1 squat clean

+

E2MOM x 5 sets

– 1 squat clean @ 80+%

*Goal is to build to a heavy successful rep.

 

B) 10 rounds for time:

– 3 power cleans @ 75% 1RM clean

– 30 double unders

 

Wednesday 11/14

A) E2MOM x 8 sets:

– 5-5-3-3-2-2-1-1 strict overhead press

– after odd sets: 10 seated band rows

– after even sets: 10 band pull-aparts

 

B) For time:

– 50 cal row

– 40 shoulder to overhead (95/65)

– 30 toes to bar

– 20 burpees over the bar

 

*RX+ use 115/75.

C) 3 sets for quality:

– 10 DB RDLs

– 20 hollow rocks

 

Thursday 11/15

A) E2MOM – Back squat

Set 1: 5@50%

Set 2: 4@60%

Set 3: 3@70%

Set 4: 1@80%

Set 5: 1@85%

Set 6: 1@90%

Set 7: 1@95%

 

B) Every 4 minutes x 4-6 sets:

– 400m run

– 8 TnG deadlifts 225/155, 185/125, 155/105, 135/95

– 6 box jump overs (24/20”)

 

*Scale run to 300m if needed.

*RX+ use 275/185.

 

Friday 11/16

A) E2MOM – Bench press

Set 1: 5@60%

Set 2: 5@70%

Set 3: 5@75%

Set4-6: 4@80%

 

B) 4 sets for quality:

– heavy sled drag down and back

– 3 weighted chin-ups or negative chin-ups (supinated)

– 10-20 close grip-push-ups

 

C) 3 sets for quality:

– 10 BB curls

– 10 DB skullcrushers

 

Saturday 11/17

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/18

8am Endurance

10-12pm Open Gym

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Monday 11/5

A) E2MOM – Back squat

Set 1: 5@60%

Set 2: 3@70%

Set 3: 5@65%

Set 4: 3@75%

Set 5: 5@70%

Set 6: 3@80%

 

B) 2 rounds for time:

– 800m run

– 42 KB swings (53/35)

– 24 pull-ups

 

C) 3 sets for quality of:

– 8/side single leg DB Romanian deadlifts

– 8/side DB shoulder external rotations

 

Tuesday 11/6

A) E2MOM x 8 sets:

– 2 TnG squat cleans

*Build heavier than last week’s 3s.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 6-8 DB hang squat clean thrusters

3: 4-8 burpee box jump overs (24/20”)

 

Wednesday 11/7

A) E2MOM x 6 sets

– 5-5-3-3-2-2 overhead strict press

– switch every other set for 3 sets each

• 3 weighted or negative pull-ups
• 8 V-ups or lemon squeezes

 

B) Every 2 minutes x 3 sets

Station 1: 200, 300 or 400m run

Station 2: 15-30 dips

Station 3: 15-30 toes to bar

Station 4: 8-10 renegade rows

Renegade row = R row + push-up +  L row + push-up

 

Thursday 11/8

A) E2MOM – Back squat

Set 1: 3@70%

Set 2: 1@80%

Set 3: 3@75%

Set 4: 1@85%

Set 5: 3@80%

Set 6: 1@90%

Set 7: 5@70%

 

B) 8 min AMRAP:

– 150/125m row

– 10 alternating DB snatches (55/35ish)

– 10 abmat sit-ups

R4M

8 min AMRAP:

– 30 double unders

– 8 perfect push-ups

– 10 prisoner lunges

 

Friday 11/9

A) E2MOM – Bench press

Set 1: 5@65%

Set 2: 5@70%

Set 3: 3@75%

Set 4: 3@80%

Set 5: 2@85%

Set 6: 2@90%

 

B) 3 sets for quality:

– 6 snatch grip deadlifts – start at 55% 1RM deadlift

– 10 DB lat pull-overs

– 20 tricep push-downs

 

C) 3 sets for quality:

– 10 DB rear lateral raises

– 20 alternating DB curls (heavy)

– 10 sumo stance good mornings

 

Saturday 11/10

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/11

8am Endurance

10-12pm Open Gym

We had three teams compete in the scaled division of the Triple Threat team competition this past Saturday with our ladies team taking first place! Way to put on a show ladies!

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Monday 10/29

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 80%

Sets 4-6: 2 @ 85%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 8 thrusters (95/65)

– 12 KB swings (53/35)

 

*Rx+ use 115/75 BB and 70/44 KB

 

Tuesday 10/30

A) Every 2 minutes x 6 sets:

– 3 TnG squat cleans

*Goal is to work heavier than last week’s 5s.

 

B) Every 6 minutes x 3-4 sets:

– 400m run

– 6 power clean + jerk

– 8 pull-ups

– 10 burpees over the barbell

 

*Pick a weight for C&J that is tough but unbroken.

*RX+ perform CTB pull-ups or 3/2 muscle ups

 

Wednesday 10/31 – Happy Halloween!

A) E2MOM x 6 sets

– 5-5-5-3-3-3 overhead strict press

– switch every other set for 3 sets each

• 8/side bent over DB rows
• 8 V-ups or lemon squeezes

 

B) 12 min AMRAP:

– 200m run

– 5 deadlifts @ 70%

– 7 toes to bar

– 35 double unders

 

C) 3 sets for quality:

– 10 banded tricep push-downs

– 10 dips

– 10 BB curls

 

Thursday 11/1

2. A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Set 4: 2 @ 80%

Set 5: AMRAP @ 85%

 

1. B) For time:

– 300m run

– 30 DB snatches (55/35ish)

– 30 DB goblet hold reverse lunges

– 30 box jumps + step down (24/20”)

– 30/24 cal row

– 30 box jumps + step down

– 30 DB goblet hold reverse lunges

– 30 DB snatches

– 300m run

 

1. C) 3 sets for quality:

– 10 reverse flys w/ pause (no swing)

– 16 elevated psoas marches

 

Friday 11/2

1. A) E2MOM

– bench press

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 75%

Set 4-6: 3 @ 82.5%

Set 7: 5 @ 80%

Set 8: 10 @65%

 

1. B) 3 sets for quality:

– 10 BB Romanian deadlifts (tough but perfect)

– 10 DB lat pull-overs

– 10-15 close grip push-ups

– 20 DB hammer curls

– 20 banded pull-aparts

 

Saturday 11/3

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/4

8am Endurance

10-12pm Open Gym

Congrats to team Defend East Dallas on their 3rd place finish at Saturday night’s Throwdown At Sundown. Athletes performed one rep maxes in the front squat, jerk, deadlift, as well as a combine style bench press for time. All three of our ladies found new PRs too!

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Monday 10/22

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 55%

Set 2: 5 @ 65%

Set 3: 3 @ 75%

Sets 4-6: 2 @ 80%

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 DB front rack walking lunges (50/35s)

– 4-8 pull-ups

– 30 double unders

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

 

Tuesday 10/23

A) Every 3 minutes x 5 sets:

– 5 TnG squat cleans

*Work on proper BB cycling starting at 60% and building

 

B) 5 rounds for time:

– 20 KB swings (53/35)

– 10 burpee box jump overs (24/20)

*15 min cap.

 

C) 3 sets for quality:

– 10 DB Romanian deadlifts

– 10 bent over reverse flys w/ pause (no swing)

 

Wednesday 10/24

A) E2MOM x 5 sets

– strict overhead press

*build each set

 

B) 12 min running clock:

– 1500/1200m row

AMRAP in remaining time…

– 12 push press (95/65)

– 12 toes to bar

 

RX+ use 115/75.

 

Thursday 10/25

A) Every 2.5 minutes

– back squat

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 3 @ 77.5%

Sets 4-6: 2 @ 82.5%

 

B) 3 rounds for time:

– 400m run

– 12 double DB front squats (53/35, 44/25, 35/18, 26/13)

– 24/18 HR push-ups

– 48 double unders

 

*RX+ use 70/44s.

 

Friday 10/26

A) E2M x 8 sets:

– 1 deadlift

– Switch between:

• 5-10 ring/box dips
• 10 DB bicep curls

*deadlifts should start at last weeks heaviest set of 2 and buld to about 95%.

 

B) 3 sets for quality:

– 8/side BB step-ups (knee height)

– 10/side single arm DB bench press

– 20 seated banded hamstring curls

– 20 banded tricep push downs

 

Saturday 10/27

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym 

 

Sunday 10/28

8am Endurance

10-12pm Open Gym

 

A big congratulations goes out to 5:30am athletes Alex Roberto and Matt Kessler on earning second place at The Festivus Games this past weekend! Great job guys!

Sorry for the delay in posting. The widespread internet outage yesterday didn’t help.

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Monday 10/15

A) Every 4 minutes x 3 sets

– 8 back squats

*Start at or heavier than last week’s 10s.

 

B) Every 3 minutes x 4-6 sets

– 15/12 cal row

– 12 thrusters 95/65

– 9 pull-ups

 

C) 2-3 sets:

– 10 V-ups

– 20 hollow rocks

– 30 flutter kicks

 

Tuesday 10/16

A) Every 2 minutes x 8 sets:

– clean and jerk

Sets 1-4: 2 reps @ 55-75%

Sets 5-8: 1 rep @ 80+%

*Build to a heavy set.

 

B) For time:

– 50 KB swings

– 25 toes to bar

– 100 double unders

– 40 KB swings

– 20 toes to bar

– 80 double unders

– 30 KB swings

– 15 toes to bar

– 60 double unders

 

Wednesday 10/17

A) Every 90 seconds x 10 sets:

– 1 bench press @ 85-95%

– 1 weighted pull-up or 1-2 negative pull-ups

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 15 box jump overs

 

C) 3 sets for quality:

– 16 banded pull-aparts

– 16 DB hammer curls

– 16 banded psoas marches

 

Thursday 10/18

A) EMOM x 5 sets

– 1 snatch @ 55-75%

+

E2MOM x 5 sets

– 1 snatch @ 80+%

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 18 DB snatches

– 15 sandbag squats

– 12 burpees over the bag

 

Friday 10/19

A) E2M x 8 sets:

– 2 deadlifts

– 5-10 ring/box dips

*deadlifts should start at last weeks heaviest set of 3 and buld to about 90%.

 

B) 3 sets for quality:

– heavy sled drag down and back

– 6-8 strict toes to bar

– 20 DB walking lunges

– 10/side half kneeling landmine presses

 

Saturday 10/20

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/21

8am Endurance

10-12pm Open Gym