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Thursday, Jan. 12th

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WU- 3 minute stations

A) Sling Shot Band Walks- 10 each way- Repeat

B) 5 Pause Goblet Squats, 5 Push Ups- Repeat

C) 10 Walking Samson Lunges, 10 Pass Throughs- Repeat

15 mins- Pause Front Squat or Squat Clean- 5 x 3 reps (you pick weight, Looking for a challenge but smooth form)

Partner WOD – 16 minute Amrap (split reps anyway you want)

32 Cals Row or Bike

32 Wall Ball Shots (20/14)

32 Cals Row or Bike

16 Thrusters (95/65)

Flex- Couch Stretch x 2 mins per leg


Wednesday, January 11th

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WU- 9 min EMOM

Min 1- Practice Wall Hip Hinge- Focus on keeping neutral spine and pushing hips back to engage backside. Proper hip hinge is crucial for the deadlift, back squat, and bent over row. We have had a few back strains lately. Make sure you are focusing on a proper hip hinge to protect your back. See video


Min 2- Overhead Plate Hold- 45/25- Focus on keeping ribs pulled down and stomach tight, just like you would in a handstand

Min 3- 5 Push Ups,  5 Kipping Swings- Repeat

1A) Bench Press- 5 x 5 reps (80-90%) of 5RM (slow and controlled eccentric)

1B) Bent Over Row- 5 x 8 reps (focus on squeezing shoulder blades and pulling barbell to upper stomach)

15 minutes – Handstand Push Up Technique

  • If you are proficient in handstand push ups do 5 x max reps with 1-2 minutes rest between sets
  • If you struggle with HSPU work on the following progression
  • Handstand belly facing wall, Handstand back to wall, Headstand, Kipping push up. Master one before moving to the next one. Make sure your body is nice and straight with stomach tight! No back aching!

8 Minute Amrap Ladder- start at 5 reps of each movement and climb from there

5 Push Ups, 5 Strict Pull Ups, 5 Toes To Bar

6 Push Ups, 6 Strict Pull Ups, 6 Toes To Bar

7… and so on

Scale Pull Ups with Jumping Pull Ups or Ring Rows

Scale Toes To Bar with Knees to Parallel, V Ups, Sit Ups, or Knee Tucks on the Glute Ham Rollers

Flexibility- Puppy Dog x 2 mins

Making the most of your time at CrossFit Ephrata.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Ephrata initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.