Thank you East Dallas! Say hello to the new Advocate Best Of 2017: Best Place To Work Out. We couldn’t have won without the support of our amazing members and community. Be proud! We are!

Thanks to everyone who came out yesterday for the first meeting of the 12 week EDCF Nutrition & Wellness Program. In case you missed it, I will post more information about the program in a separate blog post.

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Monday 5/8

Snatch Cycle Day 3

A) Snatch tech work

 

B) E2MOM x 3 sets:

– 3 x high hang snatch

E2MOM x 3 sets:

– 2 x hang snatch

E2MOM x 3 sets:

– 1 x snatch

*Build from 60-90%. Pause 1-2 sec in receiving position of each lift.

*Goal here is perfect movement before load.

*If mobility is an issue stick to the power snatch.

 

B) 3 rounds, 4 minute running clock:

– 400m run

– 10 burpee pull-ups

– max effort ground to overhead in remaining time

R2M

*G2O: 155/105, 135/95, 115/75, 95/65

*Rx+ perform 7/5 bar muscle ups

 

Tuesday 5/9

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – One set of: max unbroken reps @ 90%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

 

B) Every 2.5 minutes x 5-8 sets:

– 8 burpees over the bar

– 8 toes to bar

– 8 thrusters (95/65)

 

Wednesday 5/10

A) E3MOM x 12 min (4 sets)

– TnG power clean cluster 3.3.3

*R10S between clusters. Building each set.

 

B) E3MOM x 12-15 min (4-5 sets):

– 20/15 cal row

– 16 alternating DB snatch (50/35)

– 12 goblet hold walking lunges

 

Thursday 5/11

A) AMRAP in 8 min @ 80-90%

– 250/200m row

– 5 strict HSPU or 10 L-seated DB press

– 15 RKB swings (53/35)

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 200m run

– 40 double unders

– 15/12 hand release push-ups

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 20 box jumps – step down (24″/20″)

– 15 DB anchored sit-ups

– 10/7 ring dips

 

B) Mobility U-Pick:

– shoulders

– t-spine

– hips

– ankles

*pick one and do 2-3 mobility drills with the help of your coach.

 

Friday 5/12

A) E3MOM x 15 min:

– 5 x push press (build to a heavy set)

– 6-12 strict supinated pull-ups

 

B) Three sets of:

– good mornings x 6 reps @ 3011

R10-15S

– alternating reverse lunges x 12 reps

Rest as needed

*Goal is to use the same weight for both. Barbell on back. Be safe.

 

C) Three sets of:

– seated hand over hand sled pull

– 1 lap/arm suitcase carry

– 1 min low ring or floor front leaning rest (FLR)

Rest as needed

 

Saturday 5/13

8am Masters

9am CrossFit

10am Barbell/Open Gym

 

Sunday 5/14

8am Endurance

Just in time for swimsuit season!… We are about to launch the EDCF Nutrition & Wellness Program. This 12 Week program will build each week with new tasks and goals to accomplish. We will meet as a group every 4 weeks during the program with an kick-off meeting on Sunday, May 7th at the gym. The other meetings will be held Sunday June 4th, July 2nd, and July 30th.

Those who enroll will be led by an EDCF coach who will oversee a small group of athletes. Coaches will be available to you for support should you have questions or concerns. Private Facebook groups will be created for you to utilize as well so you can share information with others also on the program, propose questions, and take part in discussions. This will also be an easy way for your coach to communicate with the group and disseminate information such as related blogs or articles (Don’t worry you will have our email addresses and phone numbers too!). We are here to help. You are not on your own!

Not only will we be discussing food and nutrition but also sleep, recovery and proper supplementation. It’s not about who can shed the most weight or eat the most sweet potatoes. We want to help you guys to better understand how YOUR body works, trains, sleeps, recovers and most importantly create some good, long lasting habits.

The program is free to sign up but there will be a small (very small) financial incentive. The body fat testing truck will be out again at EDCF on May 11th and then again on August 3rd. We ask those athletes who sign up for the program that you have the tests performed on those 2 dates to have data to compare from Week 1 to Week 12. Please find the sign up links below:

http://bodyanalyticstx.com/Signup/Club/East-Dallas-Crossfit

The better you understand your body, the easier is it to be successful with your goals whether they are related to your weight, performance, sleep habits or physical appearance.

Sign up for the EDCF Nutrition and Wellness Program by clicking on the link below:

https://eastdallascrossfit.sites.zenplanner.com/sign-up-now.cfm

We are very proud of Team Defend East Dallas who took on the Festivus Games this past weekend at CrossFit Burleson! These guys and gals have been putting in extra work for months with Coach RJ and it paid off with new PRs and a 3rd place finish from Ms. Heather Hanson! Way to represent EDCF!

Be on the lookout for an email about our upcoming EDCF Nutrition & Wellness Program dropping into your inboxes soon!

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Monday 4/24

Snatch Cycle Day 1

A) Snatch tech work

 

B) E2MOM x 16 min (8 sets):

– 3 position snatch (high, hang, 2” above floor)

*Build from 60-80%. Pause 1-2 sec in receiving position of each lift.

*Goal here is perfect movement.

*If mobility is an issue stick to the power snatch.

 

C) EMOM x 10-16 min:

1: 5 power cleans (185/125, 155/105, 135/95, 115/75, 95/65)

2: 6-10 burpees

*Power cleans can be performed either TnG with good form or quick singles.

 

Tuesday 4/25

A) E2MOM x 10 min (5 sets) – Back Squat

– Set 1: 6 reps @ 65%

– Set 2: 4 reps @ 75%

– Set 3: 2 reps @ 80%

– Set 4: 2 reps @ 85%

– Set 5: 1 rep @ 90%

R3M, then…

One set of:

– back squat x max unbroken reps @ 85%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

 

B) Three rounds for time of:

– 30/24 cal row

– 20 thrusters (95/65 lbs)

– 10 CTB pull-ups

R3M between rounds

 

* RX+ perform 5/3 bar muscle-ups.

*Subtract 6 minutes from total time to get score.  

 

Wednesday 4/26

A) E3MOM x 6 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 75%

Set 3: 3-4 @ 80%

Set 4: 2-3 @ 85%

Set 5: 1 @ 90%

Set 6: 1 @ 90+%

*After every set perform 10-15 banded pull-aparts.

 

B) E3MOM x 15 min (5 sets):

– 200m run

– 15 RKB swings (heavy)

– 40 double unders

 

Thursday 4/27

A) Every 8 minutes x 4-5 rounds @ 75-85% pace:

– 500/400m row

– 15 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)

– 12 box jump overs (24/20”)

– 9 toes to bar

R3M x 4-5 sets

 

B) 3 sets for efficiency:

– 20 elevated banded psoas march

– 20 reverse snow angels

– 8 TGUP sit-ups / side

 

Friday 4/28

A) E3MOM x 15 min (5 sets) – overhead press

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 2-3 @ 85+%

*After every set perform

 

B) 3 sets for efficiency:

– 2 laps farmers carry (heavy but unbroken)

– 10-12 landmine twists (light to moderate)

– 20-30 sec/leg standing straight leg hold (accumulated)

– 6-8 /leg rear foot elevated split squats @ 30X1 (goblet hold)

 

Saturday 4/29

8am Masters

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 4/30

8am Endurance

Come out and support all the EDCF athletes this Saturday at CrossFit Burleson for the Festivus Games competition! There will be a carpool leaving from the gym early Saturday morning but you can also just head out there whenever you want. If you have questions, Coach RJs got answers. Go EDCF!

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Monday 4/17

A) Clean & jerk technique work

 

B) E2MOM x 20 min (10 sets)

– 1 (sq) clean + 1 split jerk

*Optional loading: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+%

*Goal is to build to a heavy rep. If you are feeling it then test yourself.

 

C) 10 minute running clock:

– 800m run

– 20 CTB pull-ups

Then in your remaining time…

– AMRAP ground to overhead @ 60% of B

 

Tuesday 4/18

A) E2MOM x 10 min (5 sets) – Back Squat

– Set 1: 6 reps @ 65%

– Set 2: 4 reps @ 75%

– Set 3: 2 reps @ 80%

– Set 4: 2 reps @ 85%

– Set 5: 1 rep @ 90%

R3M, then…

One set of:

– back squat x max unbroken reps @ 83%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

 

B) 8 min AMRAP:

– 12 burpees

– 12 wallballs (20/14)

*End burpees in full extension with feet off the ground.

 

C) 2-3 sets:

– 12-15 pallof presses per side

– 10-12 medball hamstring curls

 

Wednesday 4/19

A) E3MOM x 6 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 2-3 @ 85%

Set 6: 1-2 @ 90%

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

 

B) E3MOM x 12-18 min (4-6 sets):

– 200m run

– 16 alternating DB snatch 50/35

– 40 double unders

 

C) 50 single leg glute bridge per side (100 total)

*Pause at top, break up however you want.

 

Thursday 4/20

A) Pick a level based on capacity/ability…

Every 10 minutes x 3-4 sets @ 80-90% aerobic pace:

 

Level 3

– 60/45 cal row

– 40 RKB swings (70/53)

– 20 burpee box jump overs (24/20”)

 

Level 2

– 50/38 cal row

– 30 RKB swings (53/35)

– 15 burpee box jump overs

 

Level 1

– 40/30 cal row

– 30 RKB swings (44/25)

– 10 burpee box step overs

 

B) 3 sets for efficiency:

– 20 hollow rocks

– 10 kneeling pallof presses (10/side)

– max effort chin above bar pull-up hang

 

Friday 4/21

A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1

Set 1: 10 @ 60%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 4-6 @ 80%

Set 5: 3-4 @ 85%

*Can be performed as TnG or with a reset of the neutral spine position at the bottom of each rep.

 

B) 3 rounds for efficiency:

– 1-2 legless or 2-3 regular rope climbs

– Max UB strict HSPU + kipping HSPU*

– 20 death march @ 2011 + 20 walking lunges

– Deadbug variation

 

*Once you’ve reached your limit on strict HSPU then switch to kipping. Perform at least 10 total each set.

*Walking lunges are performed immediately after death marches with both in a farmer’s carry hold

 

Saturday 4/22

8am Masters

9am CrossFit

10am Barbell/Open Gym

 

Sunday 4/23

8am Endurance

Monday 4/10

A) Clean & jerk technique work

 

B) E2MOM x 16 min (8 sets)

– 1 clean pull + 1 (sq) clean + 1 split jerk

*Clean pull ends at the shrug with arms extended.

*Pause 1-2 sec in receiving position of split jerk before recovering feet.

 

C) 5 min AMRAP:

– 15 hang power cleans (135/95, 115/75, 95/65)

– 15 box jumps (24/20”)

R2M

5 min AMRAP:

– 12 front squats

– 12 box jump overs

R2M

5 min AMRAP:

– 9 shoulder to overhead

– 9 burpee box jump overs

 

Tuesday 4/11

A) E2MOM x 10 min (5 sets) – Back Squat

– Set 1: 6 reps @ 65%

– Set 2: 4 reps @ 75%

– Set 3: 2 reps @ 80%

– Set 4: 2 reps @ 85%

– Set 5: 1 rep @ 90%

R3M, then…

One set of:

– back squat x max unbroken reps @ 80%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

 

B) EMOM x 15-21 min (5-7 sets)

1: 12/9 cal row*

2: 10 walking lunges (53/35/hand)*

3: 30-50 double unders

 

*Rx+ complete 15/12 cal and use 70/44/hand.

*Sub 50-75 singles.

 

Wednesday 4/12

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 2-3 @ 85+%

*Add 5-10lbs more weight to set 5 from last week.

*After every set perform 5 supinated weighted/negative pull-ups.

 

B) 5 rounds for time:

– 200m run

– 10 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)

– 10 perfect push-ups

 

*Deadlifts should NOT get ugly. This should be more aerobic in nature.

*Scale push-ups so that you can get 10 full depth UB on your first set.

 

Thursday 4/13

A) Pick a level based on capacity/ability.

4 rounds for time with a 30 minute cut-off:

 

Level 3

– 400/325m row

– 8 tall box jumps (30/24”) – step down

– 10 CTB pull-ups

– Rest 60 seconds

– 400m run

– 40 double unders (80 single unders)

– 10 toes to bar

– Rest 60 seconds

 

Level 2

– 400/325m row

– 8 box jumps (30/24”) – step down

– 10 pull-ups

– Rest 60 seconds

– 400m run

– 40 double unders

– 10 toes to bar/knee to chest

– Rest 60 seconds

 

Level 1

– 300/250m row

– 8 tall box jumps (20/16”) – step down

– 10 scaled pull-ups

– Rest 60 seconds

– 300m run

– 40 single unders

– 10 hanging knee raises

– Rest 60 seconds

 

B) 3 sets for efficiency:

– 20 reverse snow angels (2.5/hand)

– 12 BB hip extensions @ 1011 (135/95, 115/75, 95/55)

 

Friday 4/14

A) E3MOM x 15 min (5 sets)

– strict overhead press x 3-5 reps @ 2111

– bent over barbell row x 6-8 reps @ 2111

*All sets of strict press at or heavier than 3/31

 

B) 3 sets for efficiency:

– 2 laps heavy object hug carry

– 8-10 good mornings @ 2011 (form and ROM focus)

– 20 elevated psoas march

 

C) 3 sets all out:

– 1 length sled pull + 1 length box push (heavy and fast)

Rest as needed

 

Saturday 4/15

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

Free Intro To CrossFit

 

Sunday 4/16

8am Endurance

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Monday 4/3

A) clean and jerk tech work

 

B) E2MOM x 16 min (8 sets)

– 2 halting clean pulls + 1 (sq.) clean + 1 split jerk

*Halting clean pulls pause 2 counts at the kneecap before returning to the floor.

*Pause 1-2 sec in receiving position of split jerk before recovering feet.

 

C) For time:

– 800m run

– 30 shoulder to overhead (use last week’s weight)

– 800m run

*If you weren’t here last week then use 155/105, 135/95, 115/75, or 95/65.

 

Tuesday 4/4

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 65%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 6 @ 80%

Set 5: 4-6 @ 85+%

*If you completed 6 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

 

B) EMOM x 15-21 min (5-7 sets)

Station 1: 12/9 cal row*

Station 2: 8-10 KB thrusters (53/35/hand)

Station 3: 6-10 toes to bar

 

*Rx+ is a 15/12 cal row

 

Wednesday 4/5

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 3-4 @ 85+%

*If you completed 4 reps on set 5 last week then add 5-10lbs. If you didn’t complete 4 @ 85% then try for them this week.

*After every set perform 8 (/side) bent over DB rows w/ a pause.

 

B) Every 6 minutes x 4 sets (all out):

– 6 TnG power snatches (building per set)

– 8 burpees over the barbell (AFAP)

– 20 sec row all out (AFAP)

 

Thursday 4/6

Pick a level based on capacity:

A) Level 3:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 40/30 cal row

Station 2 – 60 double unders + 30 wallballs (20/14 lbs)

Station 3 – 400m run

Station 4 – 20 pull-ups + 20/15 perfect push-ups

 

Level 2:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 30/22 cal row

Station 2 – 40 double unders + 20 wallballs (20/14 lbs)

Station 3 – 400m run

Station 4 – 15 pull-ups + 15/12 perfect push-ups

 

Level 1:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 24/18 cal row

Station 2 – 60 single unders + 20 wallballs

Station 3 – 400m run

Station 4 – 15 banded pull-ups + 15/12 scaled push-ups

 

*Can mix and match levels if needed but try and stick to rep scheme.

 

B) Cool down foam roll:

– 60 sec/side quads

– 60 sec/side glutes/piriformis

– 60 sec/side lower and upper back

– 60 sec/side lats

 

Friday 4/7

A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1

Set 1: 10 @ 60%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 6 @ 75%

Set 5: 4-6 @ 80%

*After every set accumulate 30 sec in L-sit.

 

B) 3 rounds not for time:

– 1 lap bear crawl sled drag (moderate weight/speed)

– 20 elevated banded glute marches

– 2 laps KB watier’s walk (1 lap/side)

– 20 deadbug pallof presses (10/side) @ 1011

 

Saturday 4/8

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

 

Sunday 4/9

8am Endurance

With the conclusion of the CrossFit Open, we are bringing back the Saturday 10am Barbell class!

Having trouble with the snatch and/or clean & jerk? We will break down each movement and progress week by week with a goal of lifting correctly before lifting heavier. That being said, this class is for all levels!

Barbell is included in our regular and punch card option memberships!

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Monday 3/27

A) Clean & jerk tech work

 

B) Every 2 minutes x 16 min (8 sets)

– 1 hang squat clean + 1 squat clean + 1 split jerk

*Pause 2 seconds in split jerk receiving position

 

C) 3 rounds for time:

– 400m run

– 10 shoulder to overhead

– 50 double unders

 

*Shoulder to overhead weight should be tough for a set of ten but UB on at least the first set.

 

Tuesday 3/28

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 65%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 6 @ 80%

Set 5: 4-6 @ 85+%

*If you completed 6 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

 

B) EMOM x 15-21 min (5-7 sets)

Station 1: 12/9 cal row

Station 2: 8-10 KB front rack reverse lunges (53/35/hand)

Station 3: 5-10 supinated strict pull-ups

 

Wednesday 3/29

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 3-4 @ 85+%

*If you completed 4 reps on set 5 last week then add 5-10lbs. If you didn’t complete 6 @ 85% then try for them this week.

*After every set perform 8-10 banded rows w/ a pause.

 

B) Three sets for max reps:

90 seconds of the following…

– 9 burpee box jump-overs + max reps of perfect push-ups

R30S

90 seconds of the following…

– 9 burpee box jump-overs + max reps of alternating DB snatch (50-75/30-45)

R30S

90 seconds of the following…

– 9 burpee box jump-overs + max reps of toes to bar

R30S

 

Thursday 3/30

A) Every 10 minutes x 4 sets @ 80-90%:

– Row 500m

– 15 deadlifts (225/155)

– 20 weighted sit-ups (35/25lb plate overhead)

– 400m run

 

B) EMOM x 6-8 min (3-4 sets)

Station 1: 10 neutral grip ring rows @ 2111

Station 2: 45 sec prone position plank

 

Friday 3/31

A) E3MOM x 15 min (5 sets)

– strict overhead press x 3-5 reps @ 2111

– weighted pronated pull-ups x 3-5 reps @ 2111

 

B) 3 rounds not for time:

– 1 length hand over hand sled pull (heavy but fast)

– 30 single leg glute bridges (15/side) @ 1011

– 2 laps suitcase carry (1 lap/side)

– 16 TGUP sit-ups (8/side)

– 20 standing pallof presses (10/side) @ 1011

 

Saturday 4/1

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 4/2

8am Endurance

Our 2017 is almost over.. can you believe it?! Four weeks down, one to go. We haven’t seen thrusters or double-unders yet so for those of you who need a little help on either, you have four days! Check out the following video for double under tips and remember that you aren’t going to be able to learn them during a class workout. It’s going to take some time and energy outside of class to get them where you want them to be!

 

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Monday 3/20

A) E2MOM x 6 min (3 sets)

– 3 stop power clean @ 55-65%

(2” off ground, hang, high hang)

+

E2MOM x 14 min (7 sets)

– 1 power clean @ 65-95+%

*If feeling it, go for a new personal best.

 

B) 10 minute running clock

– Run 800m

In the remaining time AMRAP:

– 5 power clean & jerk @ 60%

– 30 double unders

 

C) 2-3 sets for efficiency:

– 10 face down dislocates (keep hollow)

– 15 bent over reverse flys @ 2111

 

Tuesday 3/21

A) Every 2.5 minutes x 5 sets – back squat

Set 1: 10 @ 65%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 6 @ 80%

Set 5: 4-6 @ 85%

 

B) Every 8 minutes x 3 sets:

– 30/24 cal row

– 25 wallballs (20/14)

– 20 box jumps – step down (24/20”)

– 15 pull-ups or 5 muscle-ups

 

Wednesday 3/22

A) E3MOM x 5 sets – bench press @ 20X1

Set 1: 8 @ 65%

Set 2: 6 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

Set 5: 3-4 @ 85%

*After every set perform 6-8 supinated bent over BB rows @ 2011

 

B) EDCF Capacity Test 4.0

Every 12 minutes x 2 rounds at 100%:

– 250m row

– 15 KB swings (70/53)

– 25 burpees (full extension @ top)

– 15 KB swings

– 250m row

 

C) 3 sets:

– 10 BB hip thrusts @ 10X1 (95-135/65-95)

Rest as needed

 

Thursday 3/23

A) E3MOM x 15 min

– 8 Romanian deadlifts @ 20X1

– 8 seated DB overhead presses @ 21X1

– 4-8 strict toes to bar 2110 (no bottom swing)

 

B) 20 minutes constant movement (60-70% pace):

– 15/12 cal row

– farmers carry down and back (70/53/hand)

– 30 sec bows and toes plank

– 200m run

– DB waiters walk (heavy)

– 15 sit-ups slow and controlled

– 10 walking lunges

*Focus should be to consistently move well. Don’t worry about rounds.

 

Friday 3/24

Open Workout 17.5 – last one!

 

Saturday 3/25

8am Masters CF

9am CrossFit

10am 17.5 Make-Up

11am Intro To CrossFit

 

Sunday 3/26

8am Endurance