The Body Fat Testing truck is going to be at the gym tomorrow evening. If you are wanting to test your body composition (both fat and lean mass percentage) then go ahead and sign up for a time or find out more information by clicking HERE. If you are retesting then use the promo code “RETEST” for a discount.

Check out this video on box squatting technique breakdown by clicking HERE.

Don’t have double unders yet? The first step is to get your own rope. The best rope that I have used has been the RPM Speed Rope which can be ordered HERE. You can also start in on these other tips listed HERE. You will have to practice before and/or after class daily. Trying them once a week during a WOD won’t cut it!

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Monday 7/11

A) EMOM x 12 min

1: Box squat x 4 reps @ 21X1 (build heavier than 6/27)

2: bent over fly x 10-15 @ 20X0

3: rest and increase load on BS if able

B) EMOM x 15-18 min

1: 10 DB/KB weighted walking lunges (70/44, 53/35, 35/25 each hand)

2: 4-6 strict handstand push-ups

3: 30 double unders + 5 burpees

*HSPU scaling options: kipping w/ 3-5 sec negative > banded w/3-5 sec negative > L-seated DB press x 10 reps

*DU scaling option: 30 seconds of continuous singles

Masters

A) EMOM x 12 min

1: Box squat x 5 reps @ 21X1 (build heavier than 6/27)

2: bent over fly x 10-15 @ 20X0

3: DB L-seated press x 10 reps

B) EMOM x 15 min

1: 10 DB/KB weighted walking lunges/step-ups

2: 6-10 push-ups (use box to get full ROM)

3: 30 sec of single unders + 5 NPU burpees

Tuesday 7/12

A) EMOM x 15 min (5 sets)

1: Push press x 3 reps (build from 75% to at or near a 3RM)

2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps

OR Negative supinated pull-ups (heavier than 6/29)

3: 10-12 DB anchored sit-ups (no arms, add weight to chest if able)

B) Four rounds for time of:

– Run 400 Meters

– 15 Push Presses (115/75, 96/65, 75/45)

Masters

A) EMOM x 15 min (5 sets)

1: Push press x 5 reps (build to heavy set of 5)

2: 3-5 Negative supinated pull-ups (3-5 seconds down)

3: 10-12 DB anchored sit-ups

B) Four rounds for time of:

– Run 200m

– 10 DB push presses

– 10 ring rows

Wednesday 7/13

A) Every 8 minutes, for 32 minutes (4 sets) of:

– Row 750/600 meters

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

– 12 push-ups (chest to floor)

– 9 box jump overs (24/20”)

*Note times for each set, and add them for total working time.

*Increase interval times to 10 or 12 minutes if needed.

*Deadlifts should never get ugly and should stay UB for first 2 sets at least.

B) Foam roll 1 min each part:

– quads/IT band

– glutes

– lower back

– lats

– scapulas/t-spine

Masters

A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:

– Row 500/400 or 750/625 meters

– 15 tough Russian KB swings

– 12 goblet squats

– 9 push ups (full ROM)

B) Foam roll 1 min each part:

– quads/IT band

– glutes

– lower back

– lats

– scapulas/t-spine

Thursday 7/14

A) Every 90 sec x 15 min (10 sets):

– 1-2 front squats @ 90% (or 3-5% more than 7/7)

B) Every 4 minutes x 16-20 min (4-5 sets):

– 200m run

– 10 thrusters (115/75, 95/65)

– 6-10 CTB pull-ups

*RX+ perform 1-3 muscle ups instead.

Masters

A) Every 90 sec x 15 min (10 sets):

– 1-2 back squats (heavier than 7/7)

B) Every 4 or 5 minutes x 16 or 20 min (4 sets):

– 200m run

– 10 DB thrusters

– 6-10 scaled pull-ups

Friday 7/15

A) Quickly build to an 90% power clean

B) Every 30 sec x 10 min (20 reps)

– 1 power clean @ 90%

C) 3 rounds not for time:

– 15 BB hip extensions @ 20X1

– Double DB overhead walk AHAP x 1 lap

– Box push x 1 lap

– 20 banded woodchoppers/ side

*don’t rest more than 1-2 minutes between movements

Saturday 7/16

8am Masters CrossFit

9am CrossFit

10am Barbell

11am FREE Intro to CrossFit

Sunday 7/17

8am Endurance

Since I don’t believe in cluttering up our Facebook group or gym page with a bunch of article links, I am going to start posting 1-2 relevant articles/videos to these weekly programming overview blog posts. Check out this video on proper mechanics of the bench press since we are building heavy on it today!

——————–

Monday 7/4

“Badger”

3 rounds for time:

– 30 squat cleans (95/65)

– 30 pull-ups

– 800m run

Tuesday 7/5

A) Build quickly to 75% bench press

B) EMOM x 15 min

1: Bench press 5@80% – 3@85% – 2@90% – 1@95% – 1@ 95+%

2: Bent over DB row x 6-8 AHAP (R)

3: Bent over DB row x 6-8 AHAP (L)

C) 4 rounds for time:

– 5 shoulder to overhead (185/125, 155/105, 135/95, 115/75)

– 10 box jump overs (24/20”)

– 40 double unders (100 singles)

*S2O should be heavy but UB.

D) Optional: 3 sets not for time

–  L-sit flutter kicks x 20-30 seconds accumulated

– 15 DB tricep rollback extensions

Wednesday 7/6

A) EMOM x 10 min

– 1 Snatch (full)

*Starting at 65% and making 5-10lbs building to today’s “heavy”. This is not necessarily a 1RM. Build until you feel it start to get sloppy.

B) Every 8 min x 3 sets

– 500/400m row

– 10 power snatches @ 60% of A

– 15 burpees over the barbell

Thursday 7/7

A) Every 90 sec x 15 min (10 sets):

– 2 front squats @ 85+% (use 3-5% more than 6/23)

B) E3MOM x 15-18 min @ 90+%

– 200m run

– 12 wallballs

– 10 T2B

Friday 7/8

A) Build to a 90% power clean

B) Every 30 sec x 10 min (20 reps)

– 1 power clean @ 90%

C) 3 rounds not for time:

– 10-12 BB hip extensions @ 20X1

– bear hug bag carry x 1 lap (120+/90+)

– AMRAP strict supinated pull-ups in 60 sec

– AMRAP strict ring dips in 60 sec

*don’t rest more than 1-2 minutes between movements

Saturday 7/9

8am Masters CF

9am CrossFit

10am Barbell

Sunday 7/10

8am Endurance

Holiday Weekend Schedule:

Saturday –

8am – Masters CrossFit

9am – Regular CrossFit

10am – Barbell

11am – Free Intro to CrossFit

Sunday – 

8am Endurance

Monday –

9am Hero WOD (only class of the day)

——————–

Monday 6/27

A) Box squat introduction

B) EMOM x 12 min

1: Box squat x 5 reps @ 21X1 (build to a tough but safe set of 5)

2: banded pull-aparts x 15-20

3: rest and increase load on BS if able

C) EMOM x 15 min

1: 10 front rack reverse lunges (115/75)

2: 6-12 toes to bar

3: 20-40 double unders

Tuesday 6/28

A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:

– Run 800 Meters

– 21 Kettlebell Swings (53/35)

– 12 Pull-Ups

*Note times for each set, and add them for total working time.

*Scale distance on run to keep from walking.

B) 2 sets:

– 12 Hawaiian squats (6/side)

– 1 min couch stretch/side

Rest as needed

Masters

A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:

– Run 400 or 600 Meters OR Row 500/400 or 750/625 Meters

– 21 Russian Kettlebell Swings

– 12 ring rows or pull-ups variation

Wednesday 6/29

A) EMOM x 15 min (5 sets)

1: Push press x 4 reps (all sets at or heavier than on 6/15)

2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps

OR Negative supinated pull-ups (heavier than 6/15)

3: 10-12 V-ups

B) 10 min AMRAP:

– 1000m row

– Max effort man makers in remaining time (35-40/20-25)

(Row + push-up + row + power clean + thruster)

Masters

A) E3MOM x 15 min (5 sets)

– Push press x 6 reps

– Bent over DB row x 8-10/side

– V-ups x 10-12

B) 10 min AMRAP:

– 1000m row

– In remaining time complete AMRAP of:

• 5 deadlifts (TnG with moderate weight)
• 7 push-ups (full depth)
• 9 box jumps/step-ups

Thursday 6/30

A) E2MOM x 10 min (5 sets)

– Power Clean Cluster 1.1.1

*Rest exactly 10 seconds between reps.

*Start at 70-75% and build if able.

B) Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – 5-10 Burpee Box Jump-Overs (24″/20″)

Station 2 – 10 Hang Power Cleans (135/95, 115/75, 95/65)

Station 3 – 5-10 Strict Handstand Push-Ups

Station 4 – 200m run @ 90-95%

*Scale strict HSPUs with 3-5 negatives or 12 L-seated DB presses @ 2111.

Masters

A) Tabata x 4 min (8 sets):

– 20 sec hollow rock OR hollow hold OR abmat sit-ups

R2M, then…

Tabata x 4 min (8 sets):

– 20 sec super plank bows and toes OR hands and toes (push-up position)

B) Every 90 seconds, for 24-30 minutes (4-5 sets of each station):

Station 1 – 5-10 NPU burpee box step ups

Station 2 – 8 hang power cleans (BB or DB)

Station 3 – 1 lap farmers carry (70/53, 53/35, 44/25 wall to wall)

Station 4 – 200m run

*break up reps to achieve best form for each work period.

Friday 7/1

A) E2MOM x 12 min (6 sets)

– 2 position snatch (hang + 2” below knee)

*start at 65% and work up to at least 85% with full squat snatches.

*goal is to build heavier than last week.

B) “Nancy”

5 rounds for time of:

– 400 meter run

– 15 overhead squats (95/65)

Saturday 7/2

8am Masters CF

9am CrossFit

10am Barbell

11am Intro to CrossFit (free)

Sunday 7/3

8am Endurance

Matt has recently stepped his game up at the gym and was a unanimous decision for Athlete Of The Month. While being a bodyweight movement ninja, he has really taken to the weightlifting side of CrossFit and strives to be better every day. He is part of the foundation of our 5:30am class and always has a positive attitude no matter how big the suckfest of a workout is that day. Keep on keepin’ on Kessler!

A few words from Matt in regards to his time here at EDCF:

NO SHOWER HAPPY HOUR: This Thursday (6/23) from 6:30-9:30pm at On Rotation! Join us after class or after work. No showers necessary so come stinky!

——————–

Monday 6/20

A) E3MOM x 12 min (4 sets)

– TnG power clean cluster 2.2.2

*If you complete the set totally UB, add weight.

B) EMOM x 12-14 min:

E: Row 12/9 cal

O: 5 hang power cleans @ 80% of A

*Row 15/12 cal if able

Masters

A) EMOM x 12 min

1: 5 hang power cleans (light to moderate weight) BB

2: 10 cross body V-ups

3: 20-40 single unders or 20 jumping jacks

B) EMOM x 12-14 min:

E: Row 12/9 cal or 40 seconds tough pace

O: 6-8 DB hang power clean + push press

Tuesday 6/21

A) EMOM x 12 min

1: Tempo back squat 2-3 reps @ 32X1 (use 4-5% more than 6/13)

2: bent over rear delt flys x 10-15 w/ 2.5-5/hand

3: rest and increase load on BS if able

B) AMRAP in 8 min:

– 10 Russian Kettlebell Swings (70/53)

– 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

C) Not for time:

– 20 strict toes to bar @ 2111

Masters

A) EMOM x 12 min

1: Tempo back squat 5 reps @ 32X1 (heavier than last week)

2: 6-10 seated arnold presses @ 2111

3: rest and increase load on BS if able

B) AMRAP in 8 min:

– 10 russian kettlebell swings

– 10 alternating reverse lunges/step ups with goblet hold

C) 3 sets w/ a partner:

– 12 medball toss sit-ups

Wednesday 6/22

A) EMOM x 15 min

1: Bench press 5-4-3-2-2 (build to heavy double)

2: 4-8 strict ring pull-ups

3: rest and build on BP

B) 3 sets @ 90%:

– 500m row

– 400m run w/ sandbag (60/30)

R4-5M

Masters

A) EMOM x 15 min

1: 8-10 DB bench press

2: 8-10 bicep ring curls

3: 20 sec hollow rock or hold

B) 10 min AMRAP:

– 200 m run

– 8 deadlifts @ 50% max

– 6 NPU burpees

Thursday 6/23

A) Every 90 sec x 15 min (10 sets):

– 2 front squats @ 80-85%

B) For time:

– 50 cal row

– 40 wallballs (20/14#)

– 30 shoulder to overhead (115/75#)

– 20 burpee box jump overs (24/20”)

Masters

A) Every 90 sec x 15 min (10 sets):

– 7 heavy goblet squats

– 7 push-ups

B) For time:

– 750/600m row

– 40 wallballs

– 30 BB push press (75/45, 65/35, 45/25)

– 20 burpee box step ups

Friday 6/24

A) E2MOM x 12 min (6 sets)

– 3 position snatch (high hang, hang, 2” below knee

*start at 65% and work up with full squat snatches

B) 3 rounds not for time:

– 6-8 seated BB press @ 2111

– 8-10 bent over supinated DB row @20X0

– 1 lap single arm farmers carry

– 20 banded lat pulldowns

New Schedule Is Live! The 6:30am and 7:30pm classes on Monday-Thursday are now open for all members. This means that both our CrossFit and Masters CF athletes are both welcome to come to these classes.

Check out these cool new pics of Memorial Day Murph and the Crawfish Boil.

——————–

Monday 6/13

A) EMOM x 12 min

1: Tempo back squat 3-4 reps @ 32X1 (use 4-5% more than 6/6)

2: 6-10 L-seated DB presses @ 2111

3: rest and increase load on BS if able

B) AMRAP in 15 min:

– 20 RKB swings (heavy)

– 15 wallballs (20/14)

– 200m run

Masters

A) EMOM x 12 min

1: Tempo back squat 6 reps @ 32X1

2: 6-10 L-seated DB presses @ 2111

3: rest and increase load on BS if able

B) AMRAP in 15 min:

– 15 RKB swings

– 10 wallballs

– 200m run

Tuesday 6/14

A) E3MOM x 12 min (4 sets)

– TnG power clean cluster 3.3.3

*If you complete the set totally UB, add weight.

B) Three sets for max reps of:

– 60 seconds of power cleans @ 80% of A

– Rest 60 seconds

– 60 seconds of burpees to target (pull-up bar)

– Rest 60 seconds

– 60 seconds of box jump overs (24/20”)

– Rest 60 seconds

– 60 seconds of row for calories

– Rest 60 seconds

Masters

A) EMOM x 12 min

1: 5 hang power cleans (light to moderate weight) BB or DB (8 reps)

2: 10 DB anchored sit-ups

3: 20-40 single unders or 20 jumping jacks

B) Three sets for max reps of:

– 60 seconds of alternating DB snatch (moderate)

– Rest 60 seconds

– 60 seconds of burpees

– Rest 60 seconds

– 60 seconds of box jump/step overs (24/20”)

– Rest 60 seconds

– 60 seconds of row for calories

– Rest 60 seconds

Wednesday 6/15

A) EMOM x 15 min

1: Push press x 5 – building

2: Weighted pull-up cluster 1.1.(1) – R10S between reps

OR Negative pull-ups (heavier than 6/8)

3: DB Romanian deadlifts x 8 @ 30X1

B) With a partner complete 6-8 sets each:

– Row 250m @ 95%

*You go I go method. Stay consistent at higher pace throughout.

Masters

same

Thursday 6/16

A) EMOM x 16 min (4 sets)

1: Double KB front rack box step ups x 8-10/ side R

2: Double KB front rack box step ups x 8-10/ side L

3: Ring push ups w/ turn out at top x 6-10 @ 1111

4: Bent over BB rows x 6-8 @ 20X0

B) 3 rounds not for time:

– heavy sled drag + sandbag front rack hold (down and back)

– 6 Jefferson curls (start light and learn the movement)

– 10 Turkish get ups (heavy but constant pace for 5/side)

Masters

A) EMOM x 16 min (4 sets)

1: Double DB box step ups x 8-10/ side R

2: Double DB box step ups x 8-10/ side L

3: Ring/ground push ups w/ turn out at top x 6-10 @ 1111

4: Bent over BB rows x 6-8 @ 20X0

B) 3 rounds not for time:

– heavy sled drag + sandbag front rack hold (down and back)

– 10 DB row from plank (R+L=1)

– 10 sandbag/medball get ups (constant pace for 5/side)

Friday 6/17

A) EMOM x 8 min (8 sets)

– 1 power snatch + 1 snatch balance + 1 hang (squat) snatch

B) For time:

– 600m run

– 21 toes to bar

– 21 thrusters (95/65)

– 400m run

– 15 toes to bar

– 15 thrusters

– 200m run

– 9 toes to bar

– 9 thrusters

Saturday 6/18

8am Masters

9am CrossFit

10am Barbell

11am Free Intro

Sunday 6/19

Endurance

Hey all – we are making a big announcement tomorrow about scheduling so be on the look out!

We are putting Wednesday mobility classes on hold starting this week. You will see why tomorrow.

Check out our sweet new promo video. You might see a few familiar faces!

——————–

Monday 6/6

A) E3MOM x 12 min

1: Tempo back squat 4-5 reps @ 32X1 (start @ 65%)

2: 8-10 ring rows @ 30X1 (as horizontal as possible)

3: rest and increase load if able

B) Every 5 min x 20 min (4 sets):

– 400m run

– 10 CTB pull-ups

– 10-15 ring dips

OR

– 400m run

– 3-5 muscle ups

Tuesday 6/7

A) E2MOM x 20 min (10 sets)

– 1 (squat) clean & (split) jerk

*start at 65% and build to something heavy. Goal is to have no misses.

B) Every 90 seconds, for 15 minutes (10 sets):

– 5 TnG Power cleans (185/125, 155/105, 135/95, 115/75, 95/65)

– 6-10 Burpees Over the Barbell

*Choose a weight so that all sets of power cleans are UB.

*Focus on breathing rate through sets and not redlining.

Wednesday 6/8

A) EMOM x 15 min

1: Bench press x 2-3 @ 30X1 (heavier than 5/24)

2: Weighted pull-up cluster 1.1.(1) – R10S between reps

OR Negative pull-ups

3: BB Good mornings x 6 reps @ 30X1

B) With a partner complete 4-5 sets each:

– 500/400m row

*After partner A completes their row, partner B starts right in.

*Goal is to stay at 90% aerobic pace and to stay consistent.

*If you completed all sets last time try and take 2-3 seconds off your average.

Thursday 6/9

A) Four sets:

– Rear Foot Elevated Split Squat x 6-8/leg @ 30X1

– R60S

– Single arm DB press x 6-8/arm @ 21X1

– R60S

B) 4 sets, with a 3 minute clock:

– Run 400m

– Max reps DB burpees (55/35ish lbs)

(push-up, power clean, push press)

Rest 2 minutes

C) 3 sets:

– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)

Rest as needed

Friday 6/10

A) E2MOM x 20 minutes (10 sets):

– Hang Snatch + Snatch + Overhead Squat

*Start at 60-65% and build to something heavy but sharp.

B) AMRAP in 8 min @ 90-95%:

– 5 power snatches (135/95, 115/75, 95/65)

– 7 toes to bar

– 9 box jump overs (24/20”)

C) 3 sets:

– 8 partner assisted floor glute ham raises

– 20 banded pull-aparts (squeeze shoulder blades)

Saturday 6/11

8am Masters

9am CrossFit

10am Barbell

Sunday 6/12

8am Endurance

Thank you to all who came out to take on Murph yesterday. If you ripped, please take care of it! You might even have to tape up your hand with some athletic tape to get through a few of these workouts!

It is a short week so try and make it in at least 4 times!

Remember: Mobility on Wednesday at 7:30pm with RJ!

——————–

Monday 5/30 – Regular classes cancelled

Memorial Day Murph

For time (full):

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 squats

– 1 mile run

*Wear a 20lb vest if you have one.

For time (half):

– 800 m run

– 50 pull-ups

– 100 push-ups

– 150 squats

– 800 m run

Tuesday 5/31

A) E2MOM x 16 min

– 1 (squat) clean & (split) jerk

*start at 65% and build to something heavy. Goal is to have no misses.

B) AMRAP in 12 min at 80-90%

– Run 200 meters

– 10 Alternating DB snatches (50-75/25-45)

– 30 double unders (90 singles)

Masters

A) EMOM x 15 min

1: Back squat x 10-10-8-8-6 (building)

2: 3 negative pull-ups (rest 5 seconds between reps)

3: rest and build on back squat

B) 12 min AMRAP:

– Run 200 meters

– 10 Alternating DB snatches

– 12 sit-ups

– 14 walking lunges/box step-ups

Wednesday 6/1

A) EMOM x 15 min

1: Bench press x 3-4 @ 30X1 (heavier than 5/24)

2: Weighted pull-up x 2-3

OR 6-8 bent over double DB row

3: Dual DB Romanian deadlifts x 8-10 @ 20X1

B) Every 5 minutes x 20-25 min (4-5 sets)

– 500/400m row

*Goal is to stay at 90% aerobic pace and to stay consistent. You shouldn’t stray more than 3 seconds off your initial time

Thursday 6/2

AMRAP in 8 minutes:

– 5 Thrusters (135/95, 115/75, 95/65)

– 10 Power Cleans

– 15 Pull-Ups

Rest 4 minutes, and then…

AMRAP in 8 minutes:

– 20 Kettlebell Swings (53/35)

– 30 Walking Lunge Steps

– 40 Double-Unders (100 singles)

Rest 4 minutes, and then…

AMRAP in 8 minutes:

– 10 Burpees

– 20/15 Perfect Push-Ups

– 30 Anchored Sit-Ups

B) 3 sets:

– 10-12 single arm BB landmine row (perpendicular to BB) @ 2111

– 8-10 L-seated DB strict overhead press @ 2111

R60S

Masters

AMRAP in 8 minutes:

– 6 DB thrusters

– 8 DB hang power cleans

– 10 ring rows

Rest 4 minutes, and then…

AMRAP in 8 minutes:

– 20 Kettlebell Swings (53/35)

– 30 Walking Lunge Steps

– 40 Double-Unders

Rest 4 minutes, and then…

AMRAP in 8 minutes:

– 10 Burpees

– 20 Push-Ups

– 30 Anchored Sit-Ups

Friday 6/3

A) E2MOM x 12 min

– 3 Overhead squats @ 32X1

*Work on depth and form (mobility) before adding weight. Build to a heavy 3 if possible.

B) 5 rounds for time:

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

– 10 front rack reverse lunges

– 200 m run

Saturday 6/4

8am Masters

9am CrossFit

10am Barbell

11am Free Intro To CrossFit

Sunday 6/5

8am Endurance