Four Seminars Designed To Help You Up Your Game

Starting this Saturday, June 13th, and continuing every other Saturday through June and July, we are hosting a variety of seminars that are free to all members! We are bringing in experts from the disciplines of rowing, gymnastics, mobility, and Olympic weightlifting to help you up your game in each.

Make sure to mark your calendars and reserve your spot via Front Desk for those of you who are interested in attending. We are capping each (except mobility) at 20 people.

Here is what we’ve got planned for you:

Saturday 6/13 – Rowing Seminar w/ Daniel Tesfay from 10-11am
– Daniel was a collegiate rower at the University of Texas – Austin.

Saturday 6/27 – Gymnastics Seminar w/ Chris Lofland
– Chris is a CrossFit Gymnastics certification staff member.

• Beginner 9-10am
• Advanced 10-11am

Saturday 7/11 – Mobility Seminar w/ Airrosti from 10-11am
– Airrosti is the official rehab center of The CrossFit Games.

Saturday 7/25 *9/12 – Olympic Weightlifting w/ Jason Riggins from 9-11am
– Jason has qualified for the American Open as an 85kg lifter.

*The Olympic Weightlifting has been rescheduled!

(click the links to register in Front Desk)

Starting this Saturday (6/6) at 10am.

So what exactly does “Level 2” mean? Simply put, the all new EDCF Level 2 class is designed for our athletes who have already developed a basic level of fitness and are seeking more. Whether you are interested in competing in local competitions or just pushing your body to new performance milestones, this class is for you. The main focuses of this class is to instill more practice and instruction around the Olympic lifts and higher level gymnastic movements while also putting athletes through workouts which are heavier, more technical, and more intense than those in our regular class.

The Level 2 class will begin meeting this Saturday at 10am. We will be holding a short meeting at the beginning of class and detailing what we expect out of you as an athlete and what you can expect from the new class. Every Saturday, the Level 2 class will begin promptly at 10am. It is up to the athlete to get to the gym early (9:45am at the latest) to warm-up as there will not be a coach led warm-up. If you can’t warm yourself up properly then you are most likely not ready for Level 2).

Am I ready for Level 2? This is what you might be asking yourself. We are looking for veteran athletes that have been doing CrossFit for more than 6 months. Athletes that can do most of the basic movements without scaling. That can perform kipping pull-ups without a band, strict pull-ups, squat their own body weight for multiple reps, and generally do at or near RX’d weights in our normal class. We want athletes that are looking to learn new gymnastic movements, focus more on the Olympic lifts, and wanting to feel what a competition environment is like.

Not sure if you are ready yet or on the fence? Have any questions about the program? Please email Coach Ryan HERE.

——————–

Monday 6/1

Tester warm-up in 15 min:

A1) Back squat – build to 90%+

A2) Rowing – 2-3 build-ups over 30 sec (increasing pace every 10 sec)

A3) Work through kipping motion and front rack mobility

+

Tester:

“Jackie”

– 1,000 m row

– 50 thrusters (45/35)

– 30 pull-ups

Tuesday 6/2

A) EMOM x 10

– Split Jerk x 1 rep

Build from 70-90% based on feel and mechanics.

+

4 sets:

4 min to…

– Run 400m

– 20 heavy Russian KB swings

– AMRAP HR push-ups

R2M

+

3 rounds not for time:

– 8-10 seated concentration curls/ side

– 15-20 band pull-aparts (engage scapulas before each rep)

Wednesday 6/3

A) Every 90 sec x 15 minutes (10 reps):

– 1 squat clean 80-95%

+

5 rounds for time:

– 5 power cleans (135/95, 95/65, 65/35)

– 7 front squats

– 30 DUs

Thursday 6/4

A1) Bench press 5 @ 65%, 5 @ 75%, 5+ @ 85%; R20S

A2) Weighted pull-ups cluster 2.2.2; R15S/2M

B) EMOM x 12 min

E: Romanian Deadlifts @30X1 (moderate – tough)

O: DB bent over row 8-10 (1 side only)

C) 3 rounds:

– 10 BB hip thrusts tough; R30S

– 1 min plank; R90S

Friday 6/5

A) Every 3 min for 15 min:

– 6-8 seated strict BB press @ 2111

(stretch hip flexors/calves in between)

+

For time:

Run 800m

then…

4 rounds:

– 4 man-makers (35/20ish)

– 8 T2B

– 12 box jump overs (24/20”)

then…

Run 800m

——————–

Monday 5/25 – Memorial Day

“Murph”

Tuesday 5/26

A) Power clean TnG 3.3.3 x4; R15S/3m

+

EMOM x 15-18 minutes:

Minute 1 – 10 Toes to Bar

Minute 2 – 12 KB swings (70/53)

Minute 3 – 10-12 Goblet Hold Reverse Lunges – Alternating Legs

Wednesday 5/27

A) Front Squat

Set 1 – 4 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 2 reps @ as heavy as possible

R2M between sets

+

3 rounds for time:

– 30 Wall Ball Shots

– 20 Burpees

– 10 Box Jump-Overs

Thursday 5/28

A) EMOM x 10 min

– Split jerk; build from 65-85% with 1 second pause on dip and catch

B) EMOM x 6 min

– 5 TnG push jerk (tough)

+

10 min @ 80-90%

– 6 TnG deadlifts (255/185, 205/135, 155/95, 95/65)

– 8 T2B

– 10/7 HR push ups

– 200 m run

Friday 5/29

A1) Bench press 5, 4, 3, 2, 1 R20S

A2) Weighted/negative pull-up 5, 4, 3, 2, 1; R2-3M (both building)

B) EMOM x 10 min

E: 5 TnG power snatch (115/75, 95/55, 75/35)

O: 6-10 ring rows @ 20X1

C) EMOM x 10 min

E: 6 burpees box jump – SD (24/20”)

O: row 12/10 cal

——————–

Monday 5/18

A) Back squat – build to a new 1RM in 20 min (be smart, be careful)

B) EMOM x 10-12 min:

E: 8 thrusters (115/75, 95/65, 75/45)

O: 12/9 cal row

C) max handstand hold/walk x 3 sets; rest as needed

Tuesday 5/19

4-5 sets tough effort:

– 500/400 m row

– 10 TnG deadlifts (185/115, 135/95, 95/65)

– 10 pull-ups

– 10 burpees over the bar (parallel)

R4-6M

*DLs must be perfect or athlete lowers weight

Wednesday 5/20

Regionals Event 3 (modified)

Performance:

– 1-mile run

– 50 overhead squats (135/95, 95/65, 65/35)

– 100 medball sit-ups

– 150 double-unders

– 50 KB swings (70/53)

– 100 box jump overs (24/20”)

Function:

– 800m run

– 50 overhead squats (65/35, 45/25, PVC)

– 75 medball sit-ups

– 350 single-unders

– 50 KB swings (53/35)

– 75 box jump overs (20/16)

*30 min cut-off

Thursday 5/21

A) EMOM x 14 min

E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able

O: 6-8 ring dips

B) EMOM x 14 min

E: bench press 3-4 @ 75% (same as 5/15)

O: 6-10 T2B

C) 3 sets max L-sit; rest as needed

Friday 5/22

A) Front squat – build to a new 1RM in 15 min

B1) DB rear elevated split squat 6 reps/leg @ 20X1; R60S (heavier than 5/14)

B2) Single-Arm Dumbbell Row x 10-12 reps/side @ 2111; R60S

C1) 100m atlas stone carry (50m each side); R60S

C2) BB hip thrusts 8-10; R60S x 3 sets

Join us on Monday, May 25th (Memorial Day) for our annual Memorial Day “Murph” WOD followed by our first ever crawfish boil.

“Murph” (for time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 squats
– 1 mile run

*Partition the reps as needed. The scaled version is exactly half the reps.

The workout (and its scaled counterpart) starts at 9am with the crawfish boil starting right after at around 11am. We’ll supply the food and some beer. You don’t have to do Murph to enjoy the crawfish boil, just come after the workout!

Sign up for workout >HERE<.
Sign up for the crawfish boil >HERE< (so we know how many lbs to buy)

Murph is members only but anyone is welcome to the boil so bring a friend!

This past weekend, KJ and Christina both took on the annual MS 150. Over a two day span, the two road over 160 miles each to raise money and awareness for multiple sclerosis. Here is what Christina had to say about her experience:

KJ also weighs in on her experience:

“This was my fourth year to ride the MS150 with the Brew Crew. Day one is always a great time. Tons of riders. Rest stops are hoppin’, and before you know it you are at mile 80-something and feeling good. Only 2.5 miles to go and… a flat tire. After about an hour of trying to figure out how to change and air up a tire (I’ve never changed one by myself!), I was finally back on the road. Day 1 was over. Day 2 was a completely different story. The route changed so I had no idea what I was getting into except that we would ride close to 175 miles in total. The first 30 weren’t too bad considering you rode a million the day before, but the last 50 were pretty challenging. I think we had climbed approximately 35,287 feet in elevation in hurricane force winds – at least that’s what it felt like – when I started to shed a few tears and about to call it quits. After we got to the top of what was probably the tallest, steepest hill in Texas a guy comes up along side of us using a hand cycle. He’s riding these dang hills using his arms, surely I can use my legs. Later I came to learn that he has MS. He is the reason we ride and the reason we raise money. I’m proud to say that not only did I ride (slowly) all 170+ miles, but this year the Brew Crew raised just over $38,000 for MS!”

Monday 5/4

A) Back squat 5, 4, 3, 2, 1; rest 2-3mins

+

3-4 sets tough effort:

– Row 250m

– 15 KB swings (53/35)

– 10 burpees (AFAP)

rest 4-5 mins

Tuesday 5/5

A1) Push press cluster 1.1 x 10S/30S

A2) 6-10 UB T2B; R2-3M x 4 sets

*accumulate at least 6 reps if not UB

1. B) Every 2 min on the min x 12 min:

– 5 TnG power snatches (115/75, 95/55, 75/35)

– 10/7 HR push-ups

– 15 lateral hops

+

Optional:

3 x 20 partner medball sit-ups

Wednesday 5/6

Long aerobic warm-up, then…

+

30 min AMRAP at 85% (tester)

– 4 wall walks

– 8 box jumps – SD (24/20”)

– 12 Russian KB swings (heavy)

– 16 walking lunges

– 20 double unders (60 singles)

– 400 m run

Thursday 5/7

A) EMOM x 14 min

E: bench press 3-4 @ 70%

O: Romanian deadlift 5 reps (tough)

B) EMOM x 10 min

E: 1-3 MU or 4-8 CTB pull-ups

O: Power clean TnG cluster 2. 2 @ 65%

C) BB hip thrust 8-12 x 3 sets @ 20X1; R90S (tough)

Friday 5/8

A1) DB rear elevated split squat 8 reps/leg @ 20X1; R30Sbtwn/30Safter

A2) Pendlay row 4-6 (tough); R30S

A3) 1 min max DUs/ 1 min DU practice; R90S x 3 sets

+

Three sets for max reps of:

– 60 seconds of Wall Ball Shots (20/14 lbs)

– 60 seconds of Push Press (75/55 lbs)

– 60 seconds of Kettlebell Swings (53/35)

– 60 seconds of Rowing for Calories

– Rest 60 seconds

*Take total of each round. Add three totals to have grand total.