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Monday, August 14th- Sunday, August 20th

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Congratulations to Gail Sizer on taking the Gold in the Bench Press at the
World Police and Fire Games last Saturday in Los Angeles!! She Benched 192.5lbs!! Way to go Gail!

Brews, BBQ and Barbells Event this Saturday at 1pm!! Try to make it if you can. We are going to do a pig roast so there will be a lot of food! From 1-3pm Mad Chef Brewery is going to have some beers on tap and we will also have the all you can eat Pork BBQ. Cost is $20 for Beer and BBQ or you can pay $10 for one or the other. After 3pm we plan to play some fun games and have a social! Everyone is invited you do not have to be a member of the gym. Sign up sheet is on the desk at the gym so we can get an idea of how many people are coming. Hope to see you all! Come hungry and thirsty!

We are starting a new Strength and Conditioning Cycle this week!! We will re-test this exact week 8 weeks from now. Make sure you record your lifts and workout results so you can see how much you improve in 8 weeks. Take a picture of your results or enter them in your phone. You can use an app like myWOD to store your info too. As always the focus should be on quality of movement first! Never sacrifice your form for a bigger number on the bar or a faster time! Move well and show up consistently and you will see awesome results!

Pretty inspiring video! Check it out!

Monday, Aug. 14th

WU- 1 minute stations x 3 Rounds
A) Practice Push Press Dip with back on wall. Put your back on the wall, feet slightly in front of wall. Practice your push press dip. Small dip with knees tracking over toes, weight on heels, back stays in contact with the wall.
B) Front Rack Alternating BB Stretch- Hold the bar in front rack and alternate driving the elbows high
C) 5 Push Press, Perfect Air Squats the rest of minute

1A) Push Press- Find a 5RM- Smooth, perfect reps only! No back arching or grinding through reps.
1B) Bent Over DB “L”- 4 x 10 reps- External rotation exercise for shoulders. Great for strengthening rotator cuff and keeping shoulders healthy. Use a light weight (2-5lbs will work)

5 Rounds
10 Thrusters (75/55)/(95/65)/(115/75)* you may also use DB’s if you struggle with front rack position
10 Lateral Bar Hop Burpees

Flex- Puppy Dog x 2 mins

* Set bars down nicely please. Thank you!

New Strength Cycle/Class is listed at the bottom of the blog

Tuesday, Aug. 15th

WU- 3 Rounds
5 Push Up to Inchworms
5 Kipping Swings
10 Alternating Pistols to a bench or holding rings
30 seconds sit in “Squat and Rock” side to side to stretch ankles. Hold rig if needed
30 second Plank- Perfect Hollow position

Tabata Gymnastics Tests- 20 seconds on 10 seconds rest for 8 rounds. Score is total reps for the entire tabata. Rest 2 minutes between each tabata.
A) Strict Pull Ups or Ring Rows
B) Strict Handstand Push Ups or Push Ups
C) Toes to Bar or Sit Ups
D) Alternating Pistols- Sit down to Bench or Box if needed

In 12 minutes
Run 1 mile, max calories (Row, Bike, or Ski) with remaining time or max Burpee Box Jumps/Step Ups with remaining time. Score is your calories or reps

Flex- Couch Stretch x 2 mins per leg

Wednesday, Aug. 16th

WU- Snatch WU with PVC- Do as a group
2 Rounds all from the Hip
10 Pass Throughs
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squats
5 Squat Snatch

Find a comfortable 3RM High Hang (From the Hip) Power or Squat Snatch. If you are new to this movement do not worry about the weight, just practice with the bar or light weight.

Partner WOD- Split reps anyway you want- 25 minute cap
100 Cals (Row, Bike, or Ski)
100 Box Jumps or Step Ups
100 GHD Sit Ups or Abmat Sit Ups- Make sure to flex quads and not over extend your back!
100 DB Snatch (35/20)/(50/35)/(70/50)

Flex- Twisted Cross x 2 mins per side

Thursday, Aug 17th

WU- 1 minute stations x 3 Rounds
A) Banded Cuban Presses
B) Alternate between 5 second Hollow Position and 5 second Arch position
C) Empty BB Deadlifts- Perfect Hip Hinge, flat back

Gymnastics Skill Work- 20 minute easy pace amrap- pick one skill in each category and cycle through. Focus on quality movement
A) 5 reps- Kipping Swing, Kipping Pull Up, Kipping C2B, Muscle Up
B) 30 Second- Plank, Handstand Hold Belly to Wall, Handstand Walk
C) 1 Rope Climb- Using legs or legless or try a max chin above bar hold

Fit
21-15-9
Deadlift (135/95)
Ring Rows
Burpees

RX
21-15-9
Deadlift (185/125)
12-9-6
Burpee Pull Ups

Comp
21-15-9
Deadlift (245/165)
3-2-1
Legless Rope Climb

Friday, August 18th

WU- 1 minute Stations x 3 Rounds
A) Front Plate Squats (10lb plate)
B) Alternating Front Rack BB Stretch- Hold bar in front rack, alternate driving elbows high. full grip on bar
C) Glute Ham Rollers

Front Squat- Find a comfortable 1RM
Hip Extensions on GHD- 4 x 10 reps- Have a coach help you adjust the GHD

12 minute EMOM
2 Shuttle Runs, Max Wall Ball Shots with remaining time in minute (20/14)/(30/20)
* 1 Shuttle Run is from the pull up rig to middle of gym (red pole), back to rig, then to opposite rig, back to starting rig. Do that twice. Score is total wall ball shots for all rounds combined.

Flex- Pigeon x 2 minutes

Saturday, August 19th

Brews and Barbell BBQ- 1pm today at the gym! From 1-3pm Mad Chef Brewery will have a couple beers on tap and we will also have a Pig Roast! You can pay at the door. $20 for both- All you can eat/drink. Or $10 if you just want to do one or the other. For those who want to stick around we will also play some fun team games! Even if you can just stop in for lunch please do! We are going to have a lot of food! Everyone is welcome and no pressure to drink beer. Hope to see you all!!

WU- 3 Rounds
5 Power Cleans or Deadlifts
5 Kipping Swings
200 Meter Jog
30 second plank

Power Clean or Deadlift- Technique work- 5 x 5 reps- Smooth and pretty!!

“Jordan Sellers Birthday WOD”
24 minute Amrap
5 Power Cleans (135/95)/(185/125)- You may also scale with DB Power Cleans or Deadlifts
10 Pull Ups/ C2B Pull Ups
15 Toes to Bar or GHD Sit Ups – *You may also alternate these two movements, switching every round. Or scale with abmat sit ups
200 meter Run

Flex- Lizard x 2 mins per leg

Sunday, August 20th

10am- Erin’s Class
11am-1pm- Open Gym

7pm Strength Class- Monday-Thursday- New Cycle starts this week. We will re-test in 8 weeks.

Monday

WU- Coaches Choice

1A) Find a 5rm Strict Press or Find a max for the following complex (1 Strict Press + 2 Push Press + 3 Push Jerks)

2A) Bent Over BB Row- 4 x 10
2B) DB Rear Delt Raises- 4 x 10
2C) DB Bench Press- 4 x 10

3A) Overhead BB Carry- Moderate Weight- 3 x 100 feet

Tuesday

WU- Coaches Choice

1A) Find a 5RM Front Squat or Find a max for the following complex (Clean Pull + Power Clean+ Squat Clean+ Front Squat)

2A) DB Walking Lunge- 4 x 20
2B) Glute Ham Rollers- 4 x 10
2C) Hip Extensions- 4 x 10

3A) GHD Sit Up- 3 x 10-20

Wednesday

WU- Coaches Choice

1A) Find a 5RM Close Grip Bench Press (hands just outside the chest)

2A) 1 Arm DB Rows- 4 x 10 each arm
2B) Dips of choice- 4 x near max
2C) Chin Ups- 4 x near max

3A) Core Rollouts- 3 x 10 (slow and controlled)

Thursday

WU- Coaches Choice

1A) Find a 5RM Deadlift or Find a max for the following complex (Snatch Pull + Power Snatch + Squat Snatch + Overhead Squat)

2A) Snatch Grip Deadlift- 4 x 5- Focus on keeping hips down, chest up, knees out. Smooth pull of the ground. Mimic the starting position in the snatch.
2B) DB Step Up- 4 x 10 each leg
2C) Box Jump- 4 x 5

3A) 50 V-Ups- Single leg if needed

Monday, August 7th- Sunday, August 12th

By: 0

Announcements-

This is a Re-Test Week! We did these strength, gymnastic, and conditioning tests 8 weeks ago. Time to re-test and see your improvement! Never sacrifice your form to hit a PR. If your form improves we consider that a PR as well. It’s easy to get caught up in the numbers and hitting PR’s (especially during the CrossFit Games) but always keep in mind that quality of movement is the most important. The majority of us are training for longevity and health not the CrossFit Games. Good Luck!

Barbells and Brews Event- August 19th 1pm at CrossFit Ephrata!! We will have a sign up sheet later this week in the gym. This event should be a lot of fun! We are going to have a couple beers on tap from Mad Chef Brewery, a pig roast, and fun team games! Hope you all can make it. No pressure to drink, you may come for pig roast, games, etc.

Congrats to everyone who completed the Rugged Maniac Race!! Looked like a lot of fun! Always good to challenge yourself and enjoy the benefits of your fitness!

Erin and I are excited to get back to the gym this week! We enjoyed our time in Wisconsin and at the CrossFit Games. We miss our CrossFit Ephrata Family though!! See you soon!

Next Godwod is this Sunday 8/13 – 6pm at the gym. Everyone is always welcome! Contact Phil Eby 717-278-1963 or Crystal Eby 717-278-1965 for more info. Also, SAVE THE DATE! Labor Day 9/4, Godwod is having a party at the gym to celebrate 1 year anniversary and 2nd annual corn hole tournament! Open to everyone from CrossFit Ephrata! Kids are welcome too!

Monday, August 7th

Strength, Gymnastics, and Conditioning Cycle Re-test starts today!!

WU- 3 Rounds
15 Sling Shot Lateral Band Walks each way (band around knees or ankles)
10 Goblet Squats
100 ft Overhead Plate Carry (45lbs)- Stomach tight, ribs pulled down, head through shoulders

20 minutes- Find a 3RM Back Squat- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar. Grab a spotter if you need one.

3 Rounds with a Partner- Split reps anyway you want
30 DB Thrusters (25/15)/(35/20)/(50/35)
30 Burpees on to plate
30 Plate Sit Ups (45/25)- watch video

Flex- Couch Stretch x 2 mins per leg

Monday Strength Class

WU- Coaches Choice

1A) Clean Pull + Power Clean + Squat Clean- Work to a max for the day or Front Squat- 5 x 5
1B) Glute Ham Rollers- 4 x 12 or single leg x 6 each leg

2A) Power Snatch- 5 x 3 Reps (70% or more) or Romanian Deadlift- 5 x 5 reps
2B) Box Jump- 5 x 5
2C) DB Walking Lunges- 5 x 20

3A) Side Plank- 3 x 20 seconds each side
3B) Hollow Hold- 3 x 20 seconds each side
3C) Plank- 3 x 30 seconds

Tuesday, June 20th

WU- 2 Rounds
Dynamic Hip Flexor Stretch x 10 per side (put a pad or gymnastics mat under knee if needed)
Dynamic Pec Stretch on Rig x 10 per side
Plate Good Morning (45/25) x 10
Plate Overhead Press (45/25) x 10

1A) DB Snatch Technique Work- 4 x 5 reps each arm
1B) Banded Y,T,A- 4 x 10 each- Stomach tight, ribs pulled down. Focus on pulling with upper back

Conditioning Test-
4 Rounds
400 Meter Run (sub 500 meter row or 20/15 Cals)
20 Alternating DB Snatch (35/20)/(50/35)/(70/50)

Bonus- Planks- 3 x 30 seconds to a minute- Add weight if you can
Flex- Lizard x 2 mins per side

Tuesday Strength
WU- Coaches Choice

1A) Strict Press- 10,8,6,4
1B) Chin Up add weight if you can- 4 x 5 reps

2A) DB Bench Press- 4 x 10
2B) BB Inverted Row- 4 x 10

3A) Poliquin Raises- 4 x 10
3B) Banded Tricep Push Downs- 4 x 20 reps
3C) Body Saws on GHR- 4 x 10

Wednesday, June 21st

WU- 1 minute Stations x 3 Rounds
A) Overhead Plate Walking Lunge (light plate)
B) Pass Throughs
C) Goblet Squats

Bench Press- Find a 3RM- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar. Grab a spotter if you need one.

10 Minute Amrap
Fit-
10 Push Press (75/45)
10 Front Squats (75/45)
20 Bar Hops

RX-
10 Push Press (95/65)
10 Front Squats (95/65)
20 Bar Hops

Competition-
10 Push Press (115/75)
10 Front Squats (115/75)
40 Double Unders

** Set bars down nicely please! Help prevent our plates from breaking. Thank you

Flex- Twisted Cross x 2 mins per side

Wednesday Strength Class

WU- Coaches Choice

1A) Snatch Pull + Power Snatch + Squat Snatch- Work up to max for the day or Deadlift – 5 x 5
1B) DB Step Ups- 5 x 6 each leg

2A) Back Squat- 3 x 10 reps (70% of max)
2B) Split Jump- 3 x 10 (10 total, 5 each leg)

3A) GHD Sit Up- 3 x 10-20
3B) Hip Extensions- 3 x 10-20

Thursday, June 22nd

WU- 1 minute Stations x 3 Rounds
A) Overhead Plate Stretch with Wall Ball Under Shoulders (elbows straight, ribs pulled down) – light weight (10lbs)
B) Push Up to inchworm
C) Reverse Lunges with Twist- Twist towards front leg to stretch out hip flexor.

Gymnastics Tests- 2 minutes on each exercise with 1 minute rest between exercises.

2 minutes on each exercise, 1 minute rest between exercises.
A) Max Push Ups or Max Strict Handstand Push Ups
B) Max 45 degree Ring Rows or Max Strict Pull Ups
C) Max Ab mat Sit Ups or Max Toes To Bars
D) Max Burpee Step Ups (24/20) or Max Burpee Box Jumps (24/20)
** Looking for good form with all movements. Full range of motion and smooth form on all movements. Do not sacrifice form or cheat your reps just to get a higher number.

4 Rounds
400 Meter Run or 500 Meter Row or 20/15 Calories
Rest 1 minute between rounds

Flex- Lizard x 2 mins per side

Thursday Strength Class

WU- Coaches Choice

1A) DB Strict Press- 4 x 10 reps
1B) Pull Up or Negative Pull Up- 4 x max in 30 seconds

2A) Weighted Push Up or Regular Push Up- 4 x 10 reps
2B) Ring Row or BB Inverted Row- 4 x 10 reps

3A) DB Power Cleans- 4 x 10
3B) Dips or choice (bench, equalizer, rings)- 4 x near max
3C) Strict Toes to Bar or raise legs as high as you can- 4 x 10

Friday, June 23rd

WU- 3 Rounds
10 BB Good Mornings
10 Dynamic Puppy Dog on Box or Bench
10 Light DB Power Cleans

Deadlift- Find a 3RM- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar.

Fit-
21-15-9
DB Power Cleans (30/20’s)
Ring Rows
Burpees

RX-
21-15-9
DB Power Cleans (40/25’s)- 21-15-9
Burpee Chest to Bar Pull ups- 12-9-6

Comp-
DB Power Cleans (50/35’s)- 21-15-9
Burpee Ring Muscle Ups- 9-6-3

Flex- Puppy Dog x 2 mins

Saturday, June 24th

WU- 2 Rounds
100 Ft. Overhead Plate Walk (45/25)
10 Push Press with Pause at top
5 Worlds Greatest Stretch Per side
10 Sumo Deadlift High Pulls

10 minutes- practice rowing technique- get in small groups and share rowers. Rotate a new person on the rower every 30 seconds. focus on proper rowing technique as well as fast transitions in and out of the rower.

Conditioning Test- “Fight Gone Bad”
3 Rounds- 1 minute on each stations with a 1 minute rest between rounds. Score will be your lowest total rep round.

1 minute stations x 3 Rounds
A) Wall Ball Shots (20/14)
B) Sumo Deadlift to High Pulls (75/55)
C) Box Jumps (24/20)- scale with step ups if needed
D) Push Press (75/55)
E) Calories on Rower
F) Rest
* Set bars down under control please. Save our thin bumper plates. Thanks!

Flex- Pigeon x 2 mins per side

Sunday, June 24th

10am- Erin’s Class
11am-1pm- Open Gym

Monday, July 31st- Sunday, August 6th

By: 0

Announcements-

Strength Class Update- Our 7pm Strength class has changed format slightly. The new format will consist of 2 Lower Body and 2 Upper Body Strength Days. We will still include some Olympic lifts but also include other strength options besides Olympic Lifts. This class is designed for all levels and anyone looking to gain strength. The new format starts this week.

Mark your calendars! Barbells and Brews event is coming up!- August 19th- 1pm at CrossFit Ephrata. We will have some fun games and friendly competitions! Mad Chef Brewery will have a couple beers on tap for us and we will also be doing a Pig Roast! We will have a sign up sheet in the gym next week.

Children Policy- We have had some concerns about young children at the gym- We understand it’s tough to always have a babysitter and sometimes you may need to bring your children to the gym. Please keep in mind that kids are not allowed on the workout floor and must stay behind the wall for their safety. Also, some of the kids may be to young to be left alone and unsupervised. Please make arrangements so your kids are not a distraction to the class or getting in to unsafe areas like the parking lot or our storage area. Kids are welcome to sit up front as long they don’t cause issues for other members or coaches. Thank you all for working with us!

Monday, July 31st

WU- 9 minute EMOM
Min 1- Front Plate Squats
Min 2- Perfect Deadlifts with empty BB (set bars down nicely please)
Min 3- Sling Shot Banded Glute Walk (backwards)

1A) Back Squat 5 x 3 reps at 90% or more of 3RM- Controlled decent, speed out of the bottom.
1B) Glute Ham Rollers- 5 x 12 reps (try single leg for added challenge)

3 Rounds
400 Meter Run
10 Power Cleans (135/95)/(185/125)- Scale with a Deadlift if needed
Rest 1 minute

Flex- Couch Stretch x 2 mins per leg

Monday Strength Class

WU- Sames as CrossFit

1A) Front Squat or Squat Clean- Work up to a 3RM
1B) Hip Extensions or Glute Ham Raises- 4 x 10 reps

2A) Single Leg Squat- 4 x 5 each leg
2B) Russian KB Swing- 4 x 15 (ahap)

3A) Weighted Plank- 3 x 30 seconds
3B) GHD Russian Twist- 3 x 10 reps- Slow and controlled

Tuesday, August 1st

WU- 800 Meter run, 30 Hollow Rocks, 10 Worlds Greatest Stretch per side

30 minutes
1A) 5 x 100ft Heavy Sled Push (4-6 plates)
1B) 5 x 10-20 Abmat or GHD Sit Ups
1C) 5 x 300ft Heavy DB/KB Farmers Carry

12 Minute Amrap with Partner
Max Calories on (bike, row, or ski)
Partner out completes 5 Burpees during rest

Flex- Pigeon x 2 mins per leg

Tuesday Strength WOD

WU- Coaches Choice

1A) Work up to a 3RM Strict Press, Push Press, or Push Jerk
1B) Feet Elevated Underhand Ring Row- 4 x 10 reps

2A) 1 Arm DB Bench Press- 5 x 5 each arm
2B) 1 Arm DB Row- 5 x 10 each arm

3A) Dips of Choice- 3 x near max
3B) Chin Ups or Bicep Curls- 3 x near max
3C) Core Rollouts- 3 x 10 (slow and controlled)

Wednesday, August 2nd

WU- 9 minute EMOM
Min 1- Pass Throughs
Min 2- Push Up to Inchworm
Min 3- Banded Cuban Presses

1A) Bench Press- 5 x 3 reps at 90% or more of 3RM. Controlled decent and speed out of the bottom.
1B) DB Bent Over Bat Wing Row- 5 x 10 each arm

“Cindy”
20 minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
or
“Mary”
5 Handstand Push Ups
10 Alternating Pistols
15 Pull Ups

Flex- Twisted Cross x 2 mins per side

Wednesday- Strength Class

WU- Coaches Choice

1A) Power Clean or Deadlift- Work up to a 3RM
1B) DB Walking Lunges- 4 x 20 reps

2A) Light BB or Banded Good Mornings- 4 x 10-20
2B) Box Jump- 4 x 5 reps

3A) Side Plank Hip Ups- 4 x 10 each side (slow and controlled)
3B) Strict Toes To Bar- 4 x 10
3C) Single Elevated Leg Glute Bridges- 4 x 10 each leg, slow and controlled

Thursday, August 3rd

WU- 1 minute Stations x 3 Rounds
Min 1- Practice Perfect Rowing Technique
Min 2- Samson Lunges
Min 3- Plank

10 minute Amrap
Conga Box or Sled Pushes- Moderate weight- 3-4 people per group. Move Fast!
Rest 3 minutes

10 minute EMOM
Odd minutes- 15/12 Cals Rower
Even minutes- 15 Burpees
* Scale reps as needed. It should be a rep scheme you can hit in 50 seconds or under on the first round and try to maintain from there.
Rest 3 minutes

10 minute EMOM
Odd minutes- 50 Double Unders or 50 Single Unders or 12/9 Cals on Bike
Even minutes- Max V-Ups (Scale with single leg V Ups if needed)

Flex- Lizard x 2 mins

Thursday Strength Class

Coaches Choice-

1A) Strict Press- Work up to a 3RM
1B) Chin Up- 5 x 5 with 5 second negative (add a db between feet if extra challenge is needed)

2A) Close Grip Bench Press- 4 x 10 reps
2B) 1 Arm Hang DB Snatch- 4 x 5 each arm

3A) DB Tricep Extension- 3 x 12
3B) BB Bicep Curl- 3 x 12
3C) L Sit or bent knee L Sit Hold on Equalizers or paralletes- 3 x 30 seconds (accumulate 30 seconds, rest as needed)

Friday, August 4th

WU- 1 minute Stations x 3 Rounds
Min 1- Perfect Empty Bar Deadlifts- Set bars down nicely please
Min 2- Alternating Spiderman Stretch
Min 3- Light DB Hang Squat Cleans

1A) Deadlift- 5 x 3 Reps @ 90% or more of 3RM. Smooth and perfect reps only. No grinding through reps. Smooth pull off the ground and controlled decent.
1B) DB Step Ups- 5 x 6 each leg (pick a box where your knee angle is around 90 degrees)

7 Rounds For Time
7 DB Hang Squat Cleans (25/15)/(35/25)/(50/35)
7 Strict Pull Ups
* Scale as needed with ring rows or jumping pull ups. If you need more of a challenge do a Strict Chest to Bar Pull Up

Flex- Puppy Dog x 2 mins

Saturday, August 5th

WU- 3 Rounds
10 Pass Throughs
5 PVC Power Snatches from the Hip
5 PVC Overhead Squats
5 PVC Pressing Snatch Balances

Snatch Technique Work- Pick one to work on
5 x 5 reps DB Power or DB Squat Snatch each arm
or
5 x 3 reps BB Power or BB Squat Snatch

Partner WOD- 3 Rounds- Split reps anyway you want
60 DB Push Press or Push Jerks (50/35)
60 Toes To Bar
60 Cals (Row, Bike or Ski)
– Scale as needed- Toes To Bar can be scaled to Knees to parallel or Sit Ups

Flex- Banded Lat Stretch x 2 mins per side

Sunday, August 6th

10am- CrossFit Class- TBD
11am-1pm- Open Gym