Barbells & Handlebars registration is now live! This is a huge charity competition that we put on every year at Community Beer Company and it is perfect for your first competition. Interested? SIGN UP HERE.

You’re all invited to No Shower Happy Hour at On Rotation this Thursday evening from 6:30-8:30ish pm. Come after work or straight after class for a beer or three and hang out with your favorite people.

——————–

Monday 10/12

A) E2MOM x 10 min (5 sets)

– Back Squat x 5 @ 80%

*Compare to 10/5

+

AMRAP in 5 min:

– 50/35 cal row

– 20 pull-ups

– burpees in remaining time

R5M x 3 sets

Tuesday 10/13

A) Every 90 seconds x 15 minutes (10 sets)

– 1 power clean + 1 push jerk + 2 split jerk

*pause 2 seconds in receiving position of split jerk before recovering

B) E3MOM x 9 min (3 sets)

– 10 TnG Push Press

*All at heaviest weight used last week (10/6)

C) EMOM x 10-14 min:

E: Power clean singles x 4 @ 70% 1RM clean

O: 5 Burpee box jump – SD

Wednesday 10/14

A) Deadlift

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 70%

Set 3 – 3-5 reps @ 80% (up from 10/1)

Rest 3 minutes between sets. Don’t let form get sloppy.

+

Every 5 min x 3-4 sets @ 90%:

– 400 m run

– 20 wallballs 20/14

– 20 Russian KB swings 70/53

Thursday 10/15

A) EMOM x 15 min

1: Bench press x 3 @ 80%+ (heavier than last week 10/9)

2: Bent over DB row x 8-10 R

3: Bent over DB row x 8-10 L

B) EMOM x 21 min

1: 30 sec ring dips @ 20X2 (turn out elbows up top)

2: 30 sec T2B

3: 40 DU (80 singles of DU practice)

+

Optional: 800m sled drag not for time

No Shower Happy Hour at On Rotation! Starts at 6:30pm. 

Friday 10/16

A) Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

B) Every 90 sec x 15 min

– snatch w/ 2 second pause at knee cap x 2 reps

*build but keep technique on point

+

Advanced

For time, w/ 10 min cap:

– 10 thrusters 135/95, 115/75

– 10 burpee over the bar

– 10 squat clean thrusters

– 10 burpee over the bar

– 10 clean and jerk

– 10 burpee over the bar

Intermediate

3 rounds for time, w/ 10 min cap:

– 10 thrusters 95/65

– 10 burpee over the bar

Saturday 10/17

8am Masters CF

9am CrossFit

10am Level 2 CrossFit

11am Intro to CrossFit

Is CrossFit a sustainable method of reaching your fitness goals? Maybe you should ask coach Drew. Today marks her 7th year anniversary of starting CrossFit and she will be able to tell you first hand that it’s not all smiles and cupcakes. You will hit bumps along the road, you will discover who you are at your physical and mental limit, but you will keep getting better. Here is what she has to say about her journey.

“Seven years ago today I walked into my very first CrossFit class at old school BTB and started my day with a hero workout, “Ryan,” consisting of 5 rounds of 7 muscle ups and 21 burpees. Naturally those muscle ups consisted of green band assisted pull ups and ring dips, but I did all the damn burpees. Over the next few days, I got all the weight taken off my back squat bar, unsuccessfully tried to clean 100 pounds like 20 times in one day, and would only complete box jumps on the soft tire because I was scared.

Upcoming Events:

– Thursday Mobility with RJ from 6:30-7ish. Come work out areas affected by this weeks programming as well as any ongoing problem spots. Class is every Thursday evening.

Near Future…

– Thursday 10/15. No Shower Happy Hour at On Rotation from 6:30-8:30pm.

– Saturday 10/24. Top Golf. Come get some swings in with the EDCF crew. Time TBD.

Things to Note: 

– Please sign up for classes! It takes literally 60 seconds to sign up for your classes for the rest of the week! Go HERE.

——————–

Monday 10/5

A) E2MOM x 10 min (5 sets)

– Back Squat x 5 @ 75%

B) EMOM x  min

Min 3: 8 thrusters (115/75, 95/65, 75/55)

Min 2: 12/9 cal row

Min 3: 6-10 burpees

Tuesday 10/6

A) EMOM x 10 min

Min 1: Push press TnG x 2 (tough but build each set)

Min 2: Weighted/Negative pull-up x 2 (tough but build each set)

*Compare to 9/22

B) E3MOM x 9 min

– Push press TnG x 10 reps (start moderate and build heavy)

C) 3 sets for max reps of:

60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press

60 Seconds of supinated strict pull-ups

immediately followed by…

3 sets for max reps of:

60 Seconds of ring dips

60 Seconds of bent over BB row (65/45)

Wednesday 10/7

A) Every 90 sec x 15 min

1 clean (squat) from 2” below knee + 1 clean (squat)

*reset after first clean, not TnG

+

For time:

– 800m run

– 20 power cleans (135/95)

– 20 front squats

– 400m run

– 20 front squats

– 20 power cleans

– 800m run

Thursday 10/8

AMRAP x 8 min @ 85-90%

– 12 wallballs 20/14

– 8 pull-ups

– 50 double unders

R4M

AMRAP x 8 min @ 85-90%

– 12 Russian KB swings 70/53

– 8 Goblet hold reverse lunges

– 200 m run

R4M

AMRAP x 8 min @ 85-90%

– 12 Push press (115/75, 95/65, 75/55)

– 8 T2B

– 500/400 m row

R5M

AMRAP x 8 min @ 85-90%

– 12 Alt. DB snatch (50-75/20-45)

– 8 Box jumps – SD (24/20”)

– 200 m run

Friday 10/9

A) EMOM x 15 min

1: Bench press x 3 @ 80%

2: BB good mornings x 6-8 @ 2011 (moderate, off ground)

3: Rest

B1) sled drag down and back AHAP

B2) 8 atlas stone to shoulder (switch sides each rep)

B3) farmers carry down and back AHAP

B4) 20 hollow rocks

Thanks for helping make our 4th Birthday a blast on Saturay! Can’t wait to see what year 5 brings!

Notable Events

Monday – Start of new Prep Course 7:30-8:30pm

Thursday – Mobility from 6:30-7pm w/ RJ

Saturday – Free Intro to CrossFit class from 11am-12pm

October 15th (Thursday) – No Shower Happy Hour @ TBD

October 24th (Saturday) – Top Golf outing

——————–

Weekly Programming 

Monday 9/28

A) 5 sets:

Back squat x 2-3 @ 90%; rest as needed

+

AMRAP in 60 sec, x 5 sets:

– 12 KB swings (70/53)

– Max reps of wallballs (20/14)

R60S between sets

Tuesday 9/29

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

– 1 power clean + 2 split jerk

*Hold catch of split jerk 2 seconds. Build to something heavy. Second 4 sets should be tougher.

+

For time:

15 Ground to overhead (135/95, 115/75, 95/65, 75/35)

15 Pull-ups

400m run

12 Ground to overhead (95/65 lbs)

12 Pull-ups

400 Meter Run

9 Ground to Overhead (95/65 lbs)

9 Pull-Ups

400 Meter Run

Wednesday 9/30

A) EMOM x 15 min

1: Bench press x 5 @70%

2: BB bent over rows x 8-10 @ 2011 (moderate)

3: Rest (open up hips)

B) EMOM x 21 min

1: AMRAP ring dips

2: 12 x Weighted sit-up (25+/15+)

3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45)

*If you can go 15+ on ring dips then do the movement strict.

Thursday 10/1

A) Every 3 minutes, for 9 minutes (3 sets):

Deadlift

Build to 60% then…

Set 2 – 6 reps @ 65%

Set 3 – 6 reps @ 70%

Set 4 – 6 reps @ 75%

+

Pick depending on rowing ability:

Every 6 min x 3 sets

– Row 1000/800m (advanced)

– 20 burpees over erg

OR

– Row 750/600m (intermediate)

– 16 burpees over erg

OR

– Row 500/400m (beginner)

– 12 burpees over erg

Friday 10/2

A) Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

B) Every 90 sec x 15 min

3 stop halting snatch deadlift + snatch

*Pause 2 seconds below knee, above knee, at pockets. Reset to ground, then perform another full snatch @ 65-80%.

+

For time:

– 12 Power snatches (115/75, 95/55, 75/35)

– 12 Box jumps – SD (24/20″)

– 9 Power snatches

– 9 Box jumps – SD

– 6 Power snatches

– 6 Box jumps – SD

– Run 400 Meters

Join us for our 4th Birthday Bash and 300 Challenge this Saturday! Details and sign-up links CLICK HERE.

——————–

Monday 9/21

A) Front squat

– Quickly build to 80% in 5 reps

Then, E2MOM x 10 min:

min 0: 1 x 85%

min 2: 1 x 85-90%

min 4: 90%

min 6: 90+%

min 8: 90+%

*Go for a PR if feeling it!

+

5 rounds for time:

– 5 front squats (155/105,135/95, 95/65)

– 5 burpee pull-ups

Tuesday 9/22

A1) Push Press TnG x 3 (tough but build each set); R20S

A2) Weighted/Negative pull-up cluster 1. 1. 1; R10S/2M x 4 sets

*Compare to 9/1

+

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Box-Jumps – SD (24/20”)

Rest 90 seconds

Wednesday 9/23

A) E2MOM x 20 min (10 sets)

– 3 position squat clean (high → knee → floor)

*Does not have to be TnG

+

For time at 95+%:

30 Calorie Row

30 Over the Bar Burpees

30 Hang Cleans (135/95 lbs)

+

3 sets of 10-15 floor wipers 135/95

*Perform w/ partner

Thursday 9/24

AMRAP x 10 min @ 80%

– 12 wallballs 20/14

– 10 ring rows

– 50 double unders

AMRAP x 10 min @ 80%

– 12 Russian KB swings 70/53

– 10 Goblet squats

– 400 m run

R5M

AMRAP x 10 min @ 80%

– 12 DB push press 35/25

– 10 T2B

– 500/400 m row

R5M

Friday 9/25

A) Every 3 minutes, for 18 minutes (6 sets):

Bench Press

Set 1 – 3 reps @ 80%

Set 2 – 2 reps @ 85%

Set 3 – 1 rep @ 90%

Set 4 – 1 rep @ 93-95%

Set 5 – 1 rep @ 97-99%

Set 6 – 1 rep @ 102% or more

+

For time:

– 30 Front rack reverse lunges (115/75, 95/55, 75/35)

– 10 HSPU or L-seated DB press

– 20 Front rack reverse lunges

– 10 HSPU or L-seated DB press

– 10 Front rack reverse lunges

– 10 HSPU or L-seated DB press

Saturday 9/26

10-11:30am – 300 Challenge

11:30-3pm – 4th Birthday Bash

Can you believe it?! EDCF is turning 4 years old this month! What does that mean? Well we are planning a day full of fun at the gym next Saturday, 9/26! Mark your calendars!

300 Challenge

We are going to start the morning off with the 300 Challenge. This is an annual workout consisting of 300 reps in a 20 minute time span. There will be scaling options for beginners, intermediates, and advanced level athletes so everyone can participate! The prescribed version of the workout is as follows:

For time:

25 Pull-Ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers
50 KB Clean and Press 35/25#
25 Pull-Ups

* 20 minute cut-off

Make sure to reserve your 300 spot by CLICKING HERE.

——————–

The Party

After the last heat of 300 athletes finishes up, we plan on getting things kicked off! There will be tacos, local beer, games, and even a water slide! Yeah that’s right, we said WATER SLIDE! Everyone is invited to attend so bring your friends, cousins, parents, kids… everyone! You don’t have to do the workout to attend and you can show up whenever you like but we’ll plan on shutting things down around 3pm.  In order to get a head count on those wanting to party, please RSVP by CLICKING HERE.

Oh! There will also he a limited run of 4th Anniversary t-shirts/tanks available in a first come first serve fashion on that Saturday. We’ve only ordered 100 so make sure you are there to get yours!