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.

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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

Memorial Day Murph is happening next Monday (5/30)! This is an annual Hero WOD that we do every Memorial Day. There will be 2 options, the full Murph and the 1/2 Murph. Check out the heat schedule and sign up for the heat that fits you best by clicking HERE.

——————–

Monday 5/23

A) EMOM x 5 min

Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

R60S, then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

*Set 9 – 95+% x 1 rep

*Set 10 – 101+% x 1 rep (optional)

If you’re feeling it, go for it!

 

B) EMOM x 15 min

1: 5-10 T2B

2: 10-15 KB swings (70/53, 53/35)

3: 15-20 goblet hold reverse lunges (alternating legs)

 

Tuesday 5/24

A) EMOM x 15 min

1: Bench press x 4-5 @ 30X1 (start at 65% and build)

2: Weighted pull-up x 2-3

OR 6-8 bent over double DB row

3: Supine medball hamstring curls x 8-10 @ 20X1

 

B) 3 rounds for time

– 400m run

– 15 CTB pull-ups

– 50 double unders

 

Masters

A) EMOM x 15 min

1: Deadlift 10-8-6-4-2 (building heavier than last week)

2: 8-10 seated arnold press

3: rest and load heavier for next DL set

 

B) E3MOM x 12-15 min

– Run 200m

– 10 alternating DB snatches

– 5-10 toes 2 bar, hanging knee raises, or v-ups

 

Wednesday 5/25

A) E2MOM x 16 min (8 sets)

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

*Start at 65% and build to something tough but sharp.

 

B) 10 rounds for time:

– 3 squat cleans @ 65%

– 4 box jump overs (24/20”)

 

Thursday 5/26

A) Build to a heavy power snatch double in 10 minutes (6-8 sets)

– Rest 10 sec between reps. If you find it early, drop weight and do doubles EMOM until 10 min has expired.

 

B) Every 6 min x 24 min (4 sets)

– 6 TnG power snatches (build if able)

– 8 burpees over the bar AFAP

– 20 sec row sprint @ 100%

 

Masters

A) Hang power clean skill work

 

B) EMOM x 12 min

E: 5 hang power cleans

O: 6 burpees over the barbell

 

C) For time:

– 500/400 m row

– 25 Russian KB swings

– 25 wall balls

– 25 Russian KB swings

– 500/400 m row

 

Friday 5/27

A) Strict Overhead Press – 1RM build up

* Set 1 – 4 reps @ 80%

* Set 2 – 3 reps @ 85%

* Set 3 – 2 reps @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 1 rep @ 101+%

* Set 6 – 1 rep @ 101+% (optional)

Rest 2-3 minutes between sets.

 

B) 3 rounds not for time:

– 20 BB front rack reverse lunges (building, heavier than last week)

– R60S

– seated* hand over hand sled pulls (heavy but speedy)

– R60S

– 8-10 single arm DB press @ 2111

 

Saturday 5/28

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 5/29

8am Endurance

 

Monday 5/30 – Regular classes cancelled

Memorial Day Murph

 

 

This coming Memorial Day, we will be holding an annual event that honors a fallen hero…

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We at EDCF will honor his sacrifice and memory though The Murph Challenge this coming Memorial Day.

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Event Details: Come out and show your gratitude as you take on this historically tough workout. We will have three heats. Heat 1 will be for full Murph athletes only. Heat 2 will be a mix of full and half Murph athletes. Heat 3 will be for half Murph athletes only. Half Murph is exactly half the reps. The pull-ups, push-ups and air squats can be partitioned however you choose (most people do rounds of 5 pull-ups, 10 push-ups, 15 squats). Heats will begin approx 10 minutes after their listed start times. Warm-ups will not be conducted as a group but a warm-up routine will be on the board for you so get there a few minutes early. Sign up for your preferred heat below:

Heat 1 (9am) SIGN UP – full Murph only

Heat 2 (9:45am) SIGN UP – full & half Murph

Heat 3 (10:30am) SIGN UP – half Murph only

*This event is for both EDCF members or friends members who have sufficient CrossFit experience (4+ months).

 

Check out the entire May Newsletter by clicking HERE.

This Saturday we are holding our 2nd Annual EDCF Crawfish Boil! After a Community WOD at 10am stick around for games, beer, and of course… Crawfish! Tell your friends because everyone is invited!

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Monday 5/16

A) Every 90 seconds x 12 min (8 sets)

– 1 power clean + 1 hang (squat) clean + 1 jerk

*Start at 65% and build to something tough but sharp.

 

B) E3MOM x 18-21 min (6-7 sets)

– Row 15/12 cal

– 5-8 T2B

– 5-8 box jump overs (24/20”)

 

Tuesday 5/17

A) Back squat

EMOM x 5 min – 2 reps

*Set 1 @ 60%

*Set 2 @ 65%

*Set 3 @ 70%

*Set 4 @ 75%

*Set 5 @ 80%

R60S, then… E2MOM x 10 min – 1 rep

*Set 6 @ 85%

*Set 7 @ 85-90%

*Set 8 @ 90%

*Set 9 @ 90+%

*Set 10 @ 90+%

 

*Go for something new if feeling it. If not just complete a heavy single.

 

B) For time:

– 75 double unders

– 50 wallballs

– 25 burpees

– 50 wallballs

– 75 double unders

 

Wednesday 5/18

A) 3 sets:

– DB Bench press x 10-12 reps @ 2011

– R60S

– BB good mornings x 6-8 reps @ 2011

– R60S

– 30 seconds of hollow rocks

– R60S

 

B) Four sets of 3-minute sprints of:

“Cindy”

– 5 Pull-Ups

– 10 Push-Ups

– 15 Air Squats

 

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score is total number of rounds completed.

 

Thursday 5/19

A) Every 7 minutes, for 35 minutes (5 sets):

– Run 600 Meters

– 10 Deadlifts (225/155, 185/125, 155/105, 135/95)

– 15 burpees over the barbell

 

*Stay at 90% pace for all sets. All

 

B) 2 sets (mobility):

– Foam roll whatever is tight x 90 sec

– Couch stretch x 60-90 sec/side

– Leg up on bench at 90 degrees stretch x 60-90 sec/side

 

Friday 5/20

A) E2MOM x 16 min

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

 

B) 3 rounds not for time:

– 20 BB front rack reverse lunges (building)

– R60S

– sled drag heavy but fast walk down and back

– R60S

– 8-10 single arm DB press @ 2111

 

C) Not for time but consistent pace:

– 20 turkish get-ups alternating each rep AHAP

 

Saturday 5/21

9am Masters

10am Community WOD (bring a friend!)

11am-3pm 2nd Annual Crawfish Boil

 

Sunday 5/22

8am Endurance

Video coming soon 🙂

Check out these sweet events we have coming up this month!

Also, the 2016 CrossFit Games Regionals are this weekend in Dallas. Check the link above if you would like the link to purchase tickets! It is a pretty awesome spectacle.

Mobility this Wednesday with RJ @ 7:30pm. Stick around after class and get flexy!

——————–

Monday 5/9

A) EMOM x 12 min – Front Squat

Set 1 – 3 reps @ 65%

Set 2 – 2 reps @ 75%

Set 3 – 1 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 rep @ 90%

Set 6 – 1 rep @ 95%

R60S more, then…

Set 7 – 3 reps @ AHAP

 

B) Five sets for max reps of:

– 30 seconds of Ring Dips

– Rest 30 seconds

– 30 seconds of Box Jumps – Step Down (24″/20″)

– Rest 30 seconds

– 30 seconds of Alternating DB Snatch (45-70/20-35)

– Rest 90 seconds

 

*Record total reps.

 

Tuesday 5/10

A) Every 90 sec x 12 min (8 sets)

– power clean + jerk

*Build from 65% to a heavy rep

 

B) EMOM x 15 min:

Min 1: Power clean + push Jerk cluster 1.1.1.1 (185/125, 155/105, 135/95, 115/75)

Min 2: 4-8 CTB pull-ups or strict pull-ups

Min 3: 12/9 cal row

 

*Row 15/12 cal if able.

 

Masters

A) EMOM x 15 min

1: Deadlift 10-10-8-8-6 (building heavier than last week)

2: 8-10 DB bench press

3: rest and load heavier for next DL set

 

B) 12 min AMRAP:

– 20 prisoner lunges or step ups

– 15 sit-ups

– 10 DB push press (tough but UB)

– 200 m run or 250/200 m row

 

Wednesday 5/11

A) Every 5 minutes, for 30 minutes (6 sets):

– Run 400 Meters

– 20 Russian Kettlebell Swings (heavy)

– 40 Double-Unders

 

*Stay at 90% pace for all sets.

 

B) 2 sets (mobility):

– Foam roll whatever is tight x 90 sec

– Couch stretch x 60-90 sec/side

– Leg up on bench at 90 degrees stretch x 60-90 sec/side

 

Thursday 5/12

A) E3MOM x 21 min – Deadlift

Set 1 – 10 @ 55%

Set 2 – 7 @ 65%

Set 3 – 5 @ 75%

Set 4 – 3 @ 85%

Set 5 – 2 @ 90%

Set 6 – 1 @ 95%

Set 7 – 1 @ 100+%

*Perform set 8 if needed.

 

B) 3 rounds not for time:

– 1 lap reverse sled drag (heavy but constant)

– bent over DB row x 10-12/side @ 20X1

– 45-60 sec freestanding handstand hold (use wall and work on balance points)

– 15-20 bent over rear delt flys with 5#+/hand @ 2111

 

Masters

A) EMOM x 15 min (5 sets)

1: 1 lap farmers carry

2: 12 goblet squats

3: 10 ring rows

 

B) Every 6 minutes x 18 min (3 sets)

– Run 400m or Row 500/400

– 20 RKB swings (heavy)

– 40-80 jump rope singles or 30 jumping jacks

 

*Turns into AMRAP if you can’t keep up with interval timing.

 

Friday 5/13

A) E2MOM x 10 min – Strict Overhead Press

Set 1 – 5 reps @ 75%

Set 2 – 5 reps @ 80%

Set 3 – 4 reps @ 85%

Set 4 – 3 reps @ 90%

Set 5 – 2 reps @ 95%

 

B) 3 rounds for time:

– 10 Thrusters (135/95, 115/75, 95/65)

– 10 Box Jumps – SD (30/24, 24/20)

 

Rest until 10 min then, for time:

– Row 500 Meters

– 40 Pull-Ups

 

*Push pace for both of these. Make sure that all pull-ups are full range of motion.

 

Saturday 5/14

8am Masters

9am CrossFit

10am Barbell

 

Sunday 5/15

8am Endurance