A big thank you goes out to everyone who helped us celebrate our 5th birthday this past Saturday. We sweated, ate 120 tacos, killed a keg, and all in all had great time! As a gym owner, these are the best moments to be a part of. Seeing a community 5 years in the making come together is heartwarming to say the least. Thanks for the memories. Here’s to many more!

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Monday 8/29

A) E2MOM x 12 min (6 sets):

– 1 behind the neck split jerk + 1 split jerk

*Building from 65-85+%.

 

B) For time:

– 15 ground to overhead (135/95, 115/75, 95/65)

– 15 pull-ups

– 400m run

– 12 ground to overhead

– 12 pull-ups

– 400m run

– 9 ground to overhead

– 9 pull-ups

– 400m run

 

Tuesday 8/30

A) E3MOM x 12 min (6 sets)

– Back squat x 4-5 @ 80-85%

 

B) EMOM x 15-18 min (5-6 sets)

1: 5 deadlifts @ 65% + 6 over the barbell burpees

2: 12 walking lunges (70/44, 53/35, 44/25 per hand)

3: 12/9 cal row

 

Wednesday 8/31

A) 4 sets:

– 6-8 Good mornings @ 30X1 tempo

– R30S

– 8-10 single arm presses @ 21X1

– R30S

– 5 roll to candlestick OR 10-20 hollow rocks

– R1-2M

 

B) Three sets for times of:

– 500m row

– 25 ring dips

– 20 toes to bar

Rest 4-5 minutes between sets

 

*Sub elevated push-ups if you feel they will work better than banded ring dips.

*Break reps as needed but go as fast as possible.

*Add times together for total time.

 

C) Accumulate 3 min in FLR from rings 2 inches off ground.

 

Thursday 9/1

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 65-75%

Sets 7-10: 1 snatch @ 80-95%

Set 11: 1 snatch @ 101% (optional)

 

B) AMRAP in 12 min:

– 10 alternating DB snatches (45-75/15-40)

– 20 box jumps (24/20)

– 200m run

 

C) 3 sets:

– 10 bent over supinated barbell rows @ 2111

rest as needed

 

Friday 9/2

A) E2MOM x 16 min (8 sets)

– 2 (squat) cleans + 1 split jerk

*Start at 60% and build to 90%.

 

B) 5 sets, against a 60 second running clock, AMRAP of:

– 10 KB swings (70/53)

– max reps of thrusters (75/55)

Rest 60 seconds between sets.

 

Saturday 9/3

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 9/4

8am Endurance

Our birthday week is here! Make sure you mark your calendars for the 300 Challenge + 5th Birthday Bash going down this Saturday! Heat 1 of the 300 Challenge kicks off at 9:20am! Details and heat sign up for the 300 Challenge can be found >HERE<. Tacos, beer, games, and the waterslide will get rolling at 11ish for our Birthday Bash so stick around and bring a friend.

No, you don’t have to do the 300 to enjoy the festivities but…

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Monday 8/22

A) E2MOM x 10 min (5 sets):

2 push jerk + 1 split jerk

*Start at 65% push press and work up to heavier than 8/15. Pause 1-2 sec on catch of each jerk.

 

B) For time:

– 1000/800m row

followed immediately by . . .

Three rounds of:

– 30 double unders

– 20 KB swings (70/53, 53/35)

– 10 strict handstand push-ups

 

*Scale HSPUs with a strict box HSPU or DB L-seated presses.

 

Tuesday 8/23

A) E3MOM x 12 min

– Back squat x 5-6 reps @ 75-80%

 

B) EMOM x 12-16 min (6-8 sets)

E: 5-10 burpees

O: 5 power cleans

 

C) 2 sets:

– 30 banded good mornings

– 20 banded hamstring curls

 

*Burpee rep number should be kept as high as possible.

*Power cleans should be as heavy as possible while maintaining TnG rhythm.

 

Wednesday 8/24

A) E2MOM x 18 min (9 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 60-75%

Sets 7-9: 1 snatch @ 75-90%

*Pause 1-2 seconds in each position before starting movement.

 

B) 10-8-6-4-2 reps of

– power snatches (115/75, 95/65, 75/45)

– overhead squat

– box jump – step down (24/20”)

 

*Sub front squat if mobility is an issue.

 

Thursday 8/25

A) 3 sets:

– 8 Romanian deadlifts @ 30X1 tempo

– R30S

– 8-10 bent over DB rows @ 21X1

– R30S

– 60 sec prone plank hold

– R1-2M

 

B) Every 90 seconds, for 18 minutes (4 sets):

Interval 1 – 200m run w/ sandbag

Interval 2 – (1 muscle-up + 2 ring dips) x 3-6 reps

OR 6-12 strict supinated pull-ups + 6-12 ring dips

Interval 3 – 45 seconds max distance handstand walk in 45 Seconds

OR 20 NTW handstand shoulder touches

OR 45 sec handstand hold (NTW or regular keeping midline tight)

 

Friday 8/26

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang cleans @ 50-65%

Sets 4-6: 2 hang cleans @ 70-80%

Sets 7-10: 1 clean @ 85, 90, 95, & 95+%

*Take only 1 more try if needed to find max.

 

B) 3 sets for efficiency:

– 6-8 strict T2B @ 3210 (absolutely no swing)

– 40ft overhead BB lunges (heavy but UB – build every set)

– 8 tire flips (fast and efficient)

*Rest as much as needed to perform all movements to best of ability.

 

Saturday 8/27 (no regular classes)

300 Challenge + 5th Birthday Bash!

9am – 3pm

 

Sunday 8/28

8am Endurance

Many of you know the 300 Challenge but for those of you taking it on for the first time here is the rundown…

For time with a 20 minute cap:

25 Pull-Ups (scale with bands/ring rows)
50 Deadlifts (135/95, 115/75, 95/65)
50 Push-Ups (scale with knee/box)
50 Box Jumps (24/20, 20/16, step-ups)
50 Floor Wipers (watch video)
50 KB Clean and Press – 25/arm (35/25, 25/18, 18/13)
25 Pull-Ups (scale with bands/ring rows)

We are opening this up to masters and regular EDCF athletes as well as any friends with adequate CrossFit experience! As always, there will be multiple ways of scaling (listed above). On the fence? Don’t be.

There will be 4 heats limited 14 people starting at 9:10, 9:40, 10:10, and 10:40am. Please arrive 10-20 minutes early to warm-up on your own.

>CLICK HERE TO SIGN UP FOR A HEAT<

Make sure you stay afterwards for some tacos, beer, and waterslide action as we will be celebrating our 5th Birthday Bash!

 

We’ve got pistols on the menu later this week. First time we are throwing them into a workout. Coaches will be going over scaling options but go ahead and check them out beforehand.

• Progression 1
• Progression 2
• Progression 3
• Progression 4

If you haven’t already done so, mark your calendars for our 5th Birthday Bash going down Saturday, August 27th! The 300 WOD will be from 9-11am with the party to follow!

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Monday 8/15

A) E2MOM x 10 min (5 sets):

2 push press + 1 push jerk + 1 split jerk

*Start at 65% push press and work up to heavier than 8/8.

 

B) For time:

– row 500/ meters

immediately followed by…

Three rounds of:

– 20 Russian KB swing (70/53, 53/35)

– 15 push press (115/75, 95/65)

immediately followed by…

– run 600 meters

 

Masters

A) E2MOM x 10 min (5 sets)

– 5 push press (building)

– 8 supine medball hamstring curls

 

B) For time:

– row 500/400 meters

immediately followed by…

Three rounds of:

– 15 Russian KB swing

– 10 DB push press

immediately followed by…

– run 400 meters

 

Tuesday 8/16

A) E3MOM x 12 min (4 sets)

– 7 back squats

(use same weight as last week or 70%)

 

B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)

1: 6 CTB pull-ups + 4 burpee box jumps – SD (24/20”)

2: 10 double front squats (53/35, 44/25, 35/18, 25/13)

3: 12/9 calorie row

 

Masters

A) EMOM x 12 min (4 sets)

1: 7 back squats (heavier than last week)

2: 9 DB floor press

3: 11 double KB Romanian deadlifts

 

B) B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)

1: 8 ring rows + 4 burpee box step-ups

2: 10-12 goblet squats

3: 40 sec row

 

Wednesday 8/17

A) E2MOM x 12 min (6 sets)

– hang (squat) snatch cluster x 1.1.1

*R5-10S between reps

 

B) 7 min AMRAP:

– 6 hang snatches (115/75, 95/65, 75/45) – can be power snatches

– 12 alternating pistols

– 24 Double unders

 

C) 3 sets:

– 6-8 rear foot elevated split squats/side @ 30X1

– 8-10 BB abdominal roll-outs  @ 30X1

Rest as needed

 

Masters

A) E2MOM x 12 min (6 sets)

1: 10 alternating DB snatches

2: 10 mountain climbers

3: 30 single unders

 

B) 7 min AMRAP:

– 5 deadlifts

– 7 push-ups (elevate on bench/box if needed)

– 9 V-ups

 

C) 3 sets:

– 6-8 DB weighted step-ups/side (box at knee height)

– 10-12 weighted sit-ups (w/ plate ending overhead)

Rest as needed

 

Thursday 8/18

A) Four sets of:

– 6-8 good mornings @ 2111

– R30S

– 4-6 weighted dips

– R30S

– 14-20 alternating single leg cross toes to bar

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15 (5 sets)

1: (3/2 muscle ups OR 3 muscle up turnovers) + 5-10 chest-to-ground push-ups

2: 5-10 strict supinated pull-ups

3: 30-50 double unders

 

Masters

A) Four sets of:

– 6-8 good mornings @ 2111

– R30S

– 8-10 bent over DB rows/ side

– R30S

– 10 banded wood choppers/side

– R2M

 

B) EMOM x 15 (5 sets)

1: 8 DB hang power clean + push press

2: 4-8 strict supinated pull-ups (banded)

3: 10/7 cal row or 40 sec

 

Friday 8/19

A) E2MOM x 20 min (10 sets)

– 1 (squat) clean + 2 front squats

*start around 60% and build to something heavier than last week

 

*Suggested loading: 2@60-65%, 2@70-75%, 2@80-85%, 1@90%, 1@90-95%

 

B) 3 sets for efficiency:

– supine rope climber hand over hand sled pull x 1 length (heavy but quick)

– farmer’s carry x 1 lap (heavier than last week)

– earthquake bar hold overhead squat x 4-6 reps @ 3211

– 6 atlas stone to shoulder (alternate sides each rep)

 

Saturday 8/20

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 8/21

8am Endurance

 

Mark your calendars for EDCF’s 5th Birthday Bash going down Saturday, August 27th. The 300 Challenge will be followed by beer, tacos, games, and a waterslide of course! Heats sign-up for the 300 will be out next week.

Interested in working more on the snatch and clean & jerk? Join us at 10am every Saturday for our EDCF Barbell class. No WOD, just heavy lifting!

——————–

Monday 8/8

A) E2MOM x 10 min (5 sets):

3 push press + 2 push jerk + 1 split jerk

*Start at 65% push press and work up to a heavy set.

 

B) Every 5 minutes x 15-20 minutes (3-4 sets):

– Run 400m

– 5-10 strict supinated pull-ups

– 5-10 strict handstand push-ups

– 10 box jump overs (24/20”)

 

*Sub HSPUs with A) box B) L-seated DB press

 

Masters

A) E2MOM x 10 min (5 sets):

– 5 push press (building from last week)

– 10 ski jumps

 

B) Every 5 minutes x 15-20 minutes (3-4 sets):

– Run 300m or row 400/325m

– 5-10 supinated ring rows

– 5-10 push-ups

– 10 box step ups

 

Tuesday 8/9

A) E3MOM x 9 min (3 sets)

– 8 back squats

(add 10/5# to last week’s 70% if you legitimately completed all 3 sets)

 

B) For reps:

– Tabata row for calories (8 sets)

– Rest 60 seconds

– Tabata wall balls (8 sets)

– Rest 60 seconds

– Tabata burpees (8 sets)

 

*Take lowest rep number from each tabata and add them up.

 

C) 3 rounds for efficiency:

– 20 perfect hollow rocks or hollow hold x 20 sec

– R60S

– BB good mornings x 8-10 reps @ 2111

(perfect positioning & hamstring activation)

– R60S

 

Masters

A) E3MOM x 9 min (3 sets)

1: 8 back squats (heavier than last week)

2: 12 DB rollback extensions

3: 20 sec side plank/side

 

B) For reps:

– Tabata row for calories (8 sets)

– Rest 60 seconds

– Tabata air squats (8 sets)

– Rest 60 seconds

– Tabata no-push-up burpees (8 sets)

 

*Take lowest rep number from each tabata and add them up.

 

C) 3 rounds for efficiency:

– 15 DB anchored sit-ups (add weight if able

– 20 banded good mornings

 

Wednesday 8/10

A) Four sets of:

– 10-12 DB neutral grip bench press @ 2111

– R30S

– 8-10 supinated grip BB bent over rows @ 2111

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15-18 minutes

1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips

2: 15 heavy Russian KB swings

3: 30-50 double unders

 

Masters

A) Four sets of:

– 10-12 DB neutral grip bench press @ 2111

– R30S

– 8-10 supinated grip BB bent over rows @ 2111

– R2M (concentrate on perfect tempo)

 

B) EMOM x 15-18 minutes

1: 8-12 prisoner good mornings

2: 15 heavy Russian KB swings

3: 40 seconds of single unders

 

Thursday 8/11

A) E2MOM x 16 min (8 sets)

– 1 hang (squat) clean + 1 (squat) clean + 1 front squat

*start around 60% and build to something heavier than last week

 

B) 5 rounds for time:

– 5 hang power cleans (185/125, 155/105, 135/95, 115/75)

– 200m run

 

Masters

A) Four sets of:

– Deadlift x 4-6 reps @ 21X1

– R30S

– hollow rock x 20 sec (accumulated)

– R30S

– 8 single arm DB press/side @ 21X1

– R60-90S

 

B) 4 rounds for time:

– 5 hang power cleans (moderate weight)

– 200m run

 

Friday 8/12

A) Four sets of:

– Deadlift x 4-6 reps @ 21X1

– R30S

– L-hold from pull-up bar x 20 sec (accumulated)

– R2M

 

B) 3 sets for efficiency:

– hand over hand sled pull x 1 length (heavy but quick)

– farmer’s carry x 1 lap (heavy but quick)

– earthquake bar hold x 30-60 sec (jerk grip hold)

– ring push-ups x 10-20 reps w/ turnout at top

 

Saturday 8/13

8am Masters

9am CrossFit

10am Barbell

 

Sunday 8/14

8am Endurance

 

What do the 300 Challenge, beer, tacos, and waterslides all have in common? They’re all going to be in one place on Saturday, August 27th as we celebrate EDCF’s 5th Birthday Bash!

We have a full day of fun planned so mark your calendars and bring your friends!

Starting at 9am we will kick off our annual 300 Challenge with heats at 9am, 9:30am, 10am, and 10:30am. Be on the lookout for more details about heat sign-ups next week.

The keg, tacos, and waterslide will be ready to go by 11am so stick around and hang out for a while!

Anyone and everyone is invited to hang out afterwards to tell your friends! Are you a former member? We’d love to see you too!

Oh, and just to jog your memories, this is the 300 Challenge… and yes there will be scaling options.

So it’s our 5th birthday this month and we are going to celebrate EDCF style. Mark your calendars for Saturday, August 27th for our annual 300 WOD + 5th Anniversary Party! In true EDCF fashion we sweat, eat tacos, drink beer, slide down water slides, and anything else we can think of between now and then. There will be more information coming out soon on this so stay tuned!

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Monday 8/1

A) EMOM x 10 min

– 1 push press

*Goal is to build into a new 1RM. Plan out the weight so that your last 1-2 sets are your 1RM attempts and so that you don’t fatigue before these.

 

B) Three rounds for max reps/calories:

– 90 seconds of Rowing (for Calories)

– Rest 90 seconds

– 90 seconds of Ring Dips

(perform from muscle-up stations if possible)

– Rest 90 seconds

– 90 seconds of Burpee Box Jump-Overs (24″/20″)

– Rest 90 seconds

 

Masters

A) EMOM x 10 min

E: 5 push press – building

O: 10 walking lunges (weighted if able)

 

B) Three rounds for max reps/calories:

– 90 seconds of Rowing (for Calories)

– Rest 90 seconds

– 90 seconds of Sled Drag for distance

– Rest 90 seconds

– 90 seconds of Burpee Box Step-Ups

– Rest 90 seconds

 

Tuesday 8/2

A) E3MOM x 9 min (3 sets)

– 8 back squats @ 70%

 

B) 4 rounds for time of:

– 40 Double-Unders

– 20 Wall Ball Shots (20/14 lbs)

– 10 Pull-Ups

 

RX+: CTB pull-ups

 

C) 3 sets:

– 20 BB hip extensions @ 20X1 (use same weight or heavier than B)

– 20 reverse snow angels with 2.5/hand

Rest as needed

 

Masters

A) EMOM x 9 min (3 sets):

1: 8 back squats

2: 15 DB floor presses

3: 20 sec side plank/side

 

B) 4 rounds for time of:

– 200m run or row

– 15 wallballs

– 10 pull-ups or ring rows

 

Wednesday 8/3

RX

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

Station 1 – 40/30 calorie row

Station 2 – 50 double unders + 20 KB swings (70/53)

Station 3 – Run 400 Meters

Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)

 

Scaled

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

Station 1 – 30/22 calorie row

Station 2 – 30 double unders or 90 singles + 20 KB swings (53/35, 44/25)

Station 3 – Run 400 Meters

Station 4 – 15 toes to bar + 15 push presses (95/65, 75/55)

 

Masters

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

Station 1 – 25/20 calorie row

Station 2 – 30 double unders or 90 singles + 20 KB swings

Station 3 – Run 300 Meters

Station 4 – 20 sit-ups + 15 DB push presses

 

Thursday 8/4

A) E2MOM x 8 min (4 sets)

– 3 position snatch (high hang + hang + ground) @ 50-75%

 

Followed by (starting at minute 6)…

EMOM x 6 min (6 sets)

– 1 snatch

*Build from 75% to something heavy. Stop when mechanics start to break down.

 

B) 4 sets not for time:

– 2 deadlifts to knee cap + 1 deadlift @ 80% (add 5% to last week’s weight)

*Pause 2 sec at knee and 2 sec on ground.

– L-sit accumulate 20-30 seconds (or 10 single leg lifts/ leg)

– 5 freestanding handstand kick ups trying for max hold

OR 30-60 sec “nose and toes” handstand hold (longer than last week)

– 3 skin the cats slow and controlled

 

D) Want more? Optional conditioning:

– 500m row x 3-4 sets @ 90%

R2M, keep exact same pace

 

Masters

A) EMOM x 15 min

1: 5 BB hang power clean + push press

2: 5-7 burpees over the barbell

3: 40 single unders or 20 jumping jacks

 

B) 4 sets not for time:

– 5 TnG deadlifts (build to a heavy)

– 20 sec hollow or tuck rocks

– 3 wall walk + 5 second handstand hold (keep midline/point toes)

– 1 lap farmers carry (heavy but quick)

 

Friday 8/5

A) E2MOM x 12 min (6 sets)

– 1 hang (squat) clean + 1 (squat) clean + 2 front squats

*start around 60%

 

B) EMOM x 12-14 minutes

E: Row 12/9 calories

O: 4 power clean + jerks @ 65-70%

 

Saturday 8/6

8am Masters CF

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 8/7

8am Endurance