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Wednesday, June 7th- Sunday, June 11th

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Announcements-

New Summer 9am Class starts- June 12th

Summer Athlete Program also starts June 12th- This class will run on Monday, Wednesday and Thursday at 11am for an 8 week period. This is a great class for any middle school or high school athlete looking to gain strength and speed over the summer. Cost is $150 for members and $200 for non members.

New Saturday Schedule-
7am- Open Gym
8am- Mobility Class
9am- CrossFit
10am- CrossFit
No Weightlifting or Kids Class at this moment

Next Godwod is June 11th. Jess Higgins, a friend of member Gail Sizer and a Lancaster Police Officer, will be sharing her story of a serious bike accident and how through the recovery she met God. All are welcome, 6-8pm at CrossFit Ephrata. You can check out her Bio on the Godwod Facebook page- https://m.facebook.com/GodWodEphrata/

The Chu Crew finished up in 16th place out of 30 teams at the Atlantic Regionals! Thank you all for the incredible amount of support! We had a great time competing and it was such an awesome experience! A special thanks to everyone who made the trip down to Atlanta!!

Wednesday, June 7th

WU- Dynamic movements- Rig to Rig (50 feet)
– High Knees
– Side Shuffle
– Side Shuffle (face same way)
– Frankenstein
– Quad Pull (step and pull heel to butt, alternate)
– Side Lunge
– Side Lunge (face same way)
– Spiderman
– Walking Lunge
– Reverse Walking Lunge

1A) Single Leg Squats- 5 x 8 each leg (add DB’s or a Barbell for more of a challenge) Make sure back leg is set up correctly on pad. Your ankle or Shin should be resting on the back bad with your weight on the front leg.

1B) Glute Ham Rollers- 5 x 10-12 reps
1C) Hollow Body Holds- 5 x 10-30 seconds (lower back must stay tight to the ground) Modify with knees bent or legs higher if needed.

10 minute EMOM

Fitness-
6 Wall Ball Shots (14/10)
6 Burpees

RX-
8 Wall Ball Shots (20/14)
8 Burpees

Comp-
10 Wall Ball Shots (20/14)
10 Burpees

* Try to maintain the rep scheme. If you can not maintain the rep scheme then drop 1 or 2 reps of each movement.

Flex- Kneeling Hip Flexor Stretch- 2 mins per side

Thursday, June 8th

WU- with a Partner- 8 minutes
One Partner does a one arm Overhead DB or KB Carry (moderate weight) x 100 feet then
switch arms. Partner not doing Carry is on Rower, Bike or Ski Erg.

1A) Strict Press- 15, 12, 9, 6, 3
1B) 1 Arm DB Row (resting hand on Box or Bench)- 5 x 10 each arm

20 minutes with Partner- Alternate
200 Meter Runs or 200 Meter Rows or 15/10 Calories Bike or Ski (15 men, 10 women)- Or you may pick any combination (equipment permitting)

Flex- Lizard x 2 mins per side

Thursday Strength

WU- See CrossFit Class

1A) Bent Over Row- 5 x 8 reps
1B) DB Bench Press- 5 x 8 reps

2A) 8 minute easy pace Amrap
10 Push Ups
10 Ring Rows

3A) 1 Arm High Pull with DB or KB- 4 x 10 each arm
3B) DB Strict Press- 4 x 10 reps

4A) Weighted Plank- 4 x 30 seconds

Friday, June 9th

WU- 3 Rounds
5 Goblet Squats
5 Burpee Pull Ups or 5 Burpees then 5 Ring Rows
10 Alternating Samson Lunges
5 Side Lunges each way

Fit- Pause Goblet Squat- 5 x 10 reps
RX/Comp- Pause Front Squat- 5 x 5 Reps

Fit-
21-15-9
Wall Ball Shot (20/14)
Ring Row

RX-
21-15-9
DB Thrusters (30/20)
Pull Ups

Comp-
DB Thrusters (50/35)- 21-15-9
Legless Rope Climbs- 3-2-1

Flex- Couch Stretch x 2 mins per leg

Saturday, June 10th

8am Mobility Class

WU- 1 minute stations x 3 Rounds
A) Empty BB RDL’s- work on your hip hinge technique
B) 5 Pass Throughs, 5 Push Ups- repeat
C) Row, Bike, or Ski

10 minutes- Warm-up for workout with 4 to 5 sets of light to moderate Deadlifts or work on cycling the barbell for Power Clean and Push Jerks. Make sure your reps are smooth and efficient for the upcoming workout. No sloppy reps.

3 Rounds with a Partner- Split reps anyway you want
Fit-
20 Deadlifts (135/95)
20 Bar Facing Burpees
400 Meter Run

RX-
30 Power Clean and Push Jerks (135/95)
400 Meter Run

Comp-
30 Power Clean and Push Jerks (165/115)
400 Meter Run

Flex- Twisted Cross x 2 mins per side

Sunday, June 11th

10am- Erin’s Class
11am-1pm- Open Gym

Monday, May 29th- Sunday, June 4th

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Announcements-

** Sorry no 10am Class This Sunday. Coach Erin will be down in Atlanta at Regionals. The gym will be open for Open Gym from 10am-1pm.

** Changes to the Saturday Schedule. We are going to hold off for now on the Saturday Kids Class and Saturday Weightlifting Class. Both classes may come back in the future when there is more demand or a better time slot for them. We will add a 8am Mobility Class starting this week. The goal of this class is to improve your overall mobility and help with recovery from the week of workouts. This class will be great for everyone and give you an opportunity to really focus on improving your tight areas. The class will target mobility specifically in the areas of Shoulder, Thoracic Spine, Hips, and Ankle Flexibility.

Starting this Saturday, June 3rd
8 am Mobility Class
9 am Regular CrossFit Class
10 am Regular CrossFit Class
No- 11am Weightlifting Class
No- 12noon Kids Class

Next Godwod is June 11th. Jess Higgins, a friend of member Gail Sizer and a Lancaster Police Officer, will be sharing her story of a serious bike accident and how through the recovery she met God. All are welcome, 6-8pm at CrossFit Ephrata.

Thank you all for doing a great job of writing clearly and using the inventory sheets to mark your purchases at the gym. Sorry the Perfect Bars are on back order right now! If you do want me to charge your credit card please make sure you are making at least $10 worth of purchases throughout the month. Thank you!

The Atlantic Regionals kick off this Friday in Atlanta at 9am. CrossFit Ephrata’s Team “The Chu Crew” will be competing!! We thank everyone at our gym for the support and giving us the opportunity to compete! If anyone is interested in watching us you may find live coverage and saved coverage on youtube (search CrossFit Atlantic Regionals team events) or on the CrossFit Games website- https://games.crossfit.com

Upcoming Summer Schedule- Starting June 12th
**We will add a 9am CrossFit Class during the Summer. We will still keep the 10am class as well. The 9am class will run until school starts back up in August.

** Summer Strength and Conditioning Program for ages 12 and up starts June 12th- August 3rd. This class will run on Monday, Wednesday and Thursday at 11am for an 8 week period. This is a great class for any middle school or high school athlete looking to gain strength and speed over the summer. Cost is $150 for members and $200 for non members.

Monday, May 29th

Memorial Day

Class times- 7,9, and 11am

WU- 10 minute easy pace Amrap
200 Meter Jog
10 Pass Throughs
5 Pause Goblet Squats
5 Perfect Push Ups
5 Kipping Swings

“Murph”
Run 1 mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 mile
* You may partition the reps or do them as written.

Options for Murph
“Mini Murph”
800 Meter Run
50 Pull Ups or Ring Rows
100 Push Ups or Knee Push Ups
150 Air Squats
800 Meter Run

“Partner Murph”
Runs are together, but split all other reps anyway you want.

“Class is Crazy Full Murph”
30 Minute Amrap
One partner runs 200 Meters while other partner completes
Amrap- 5 Pull ups, 10 Push Ups, 15 Air Squats

Or if you would like to try another Hero WOD here are some other options-

“Jack”- 20 minute Amrap
10 Push Press (115/75)
10 KB Swings (24k/16k)
10 Box Jumps (24/20)

“Bradshaw” – 10 rounds for time
3 Handstand Push Ups
6 Deadlifts (225/155)
12 Pull Ups
24 Double Unders

Flex- Couch Stretch x 2 mins per leg

Tuesday, May 30th

WU- 3 Rounds
5 Light DB Snatches each arm
2 Wall Walks
10 Plate Sit Ups (25/10)

30 seconds on 30 seconds rest x 4 Rounds
1A) Belly to Wall Handstand Hold (focus on being tight and straight, no thighs on wall or arch in back) – scale with a plank
1B) Hollow Hold
* Do Handstand Hold for 30 seconds, rest 30 seconds, Hollow Hold for 30 seconds, rest 30 seconds, repeat for 4 rounds total.

Partner WOD- 20 minute Amrap
Fit
40 DB Snatches (40/25)
40 Ab Mat Sit Ups
40 Calories (Row, Bike, Ski) or 400 Meter Run together

RX
40 DB Snatches (50/35)
40 Ab Mat Sit Ups
40 Calories (Row, Bike, Ski) or 400 Meter Run together

Comp
40 DB Snatches (75/50)
40 GHD Sit Ups
40 Calories (Row, Bike, Ski) or 400 Meter Run together

Flex- Puppy Dog x 2 mins

Strength WOD

WU- 3 Rounds
10 Banded Cuban Presses
10 Pass Throughs
5 Slow Push Ups
10 Shoulder Circles Forward
10 Shoulder Circles Reverse (Increase range of motion each round)

1A) Bench Press- 4 x 8 reps
1B) Bent Over Row- 4 x 10 Reps

2A) Dips- 4 x near max
2B) Close Grip Chin Ups- 4 x near max

3A) Core Rollouts- 3 x 15
3B) Prone Shoulder Press- 3 x 10 (try to keep arms in line with ears- light weight or no weight if tough)

Wednesday, May 31st

WU- 3 Rounds
5 Goblet Squats
5 Strict Presses
10 Pass Throughs
5 Strict Pull Ups or Ring Rows

Fit- Strict Press 5 x 5 reps
RX- Push Press- 5 x 5 reps
Comp- Clean + Front Squat + Split Jerk- Work up to a heavy for the day

Fit-
Wall Ball Shots (14/10)- 30,20,10
Burpees- 15,10,5

RX
Wall Ball Shots (20/14)- 30,20,10
Burpee Pull Up- 15,10,5

Comp-
Wall Ball Shots (30/20)- 30,20,10
Burpee Muscle Ups- 6, 4, 2

Flex- Lizard x 2 mins per side

Thursday, June 1st

WU- 3 Rounds
10 Heel Taps per leg (stand on a couple 45lb plates or small box)
10 Sling Shot Lateral Band Walks each way
10 Samson Lunges

1A) Pistols- 4 x 10 reps each leg (scaling options- pistol to a bench or box, Hold rings, or stand on a plate or box)
1B) Glute Ham Rollers- 4 x 10-12 reps

Partner WOD- 2 Rounds for time
200 Meter Run (together)
20 Burpee Box Jumps (24/20)
400 Meter Run (together)
40 Burpee Box Jumps (24/20)

Flex- Couch Stretch x 2 mins per leg

Strength WOD

WU- 3 Rounds
10 Lateral Band Walks each way
5 Worlds Greatest Stretch per side
5 Pause Goblet Squats
5 Broad Jumps (start out easy, increase intensity each round)

1A) 1 and 1/4 rep Back Squat- 4 x 5 reps
1B) Glute Ham Rollers- 4 x 10

2A) Hip Extensions or Glute Ham Raises- 4 x 10
2B) DB Walking Lunges- 4 x 20 (10 each leg)

3A) Side Plank Hip Ups- 3 x 10 each side (slow and controlled)
3B) Plate Overhead Sit Ups- 3 x 10-15

Friday, June 2nd

WU- 1 minute Stations x 3 Rounds
A) Banded Cuban Presses
B) Push Up to Inchworm
C) Hang from Pull Up Bar (take breaks as needed)

1A) DB Strict Press- 5 x 8 reps
1B) Legless Rope Climb- 5 x 1-2 reps ( Scale with 5 Pull Ups or Negatives or Ring Rows)

Tabatas with 2 minute rest between each one- Tabata (20 seconds on 10 seconds rest x 8 Rounds)
A) Strict Press (45/30), (75/55) or Handstand Push Ups
B) Calories (Row, Bike or Ski)
C) Sit Ups (Abmat or GHD)
D) Chin Above Bar Hold or Ring Row Hold at Top
* Score your calories for the day, work hard on everything else!

Flex- Twisted Cross x 2 mins per side

Saturday, June 3rd

** 8 am New Mobility Class!
** No 11am Weightlifting Class or 12noon Kids Class

WU- 3 Rounds
10 Pass Throughs
5 T-Spine Rotations per side
5 Goblet Squats
10 Dynamic Puppy Dog Stretches on Box or Bench
5 Power Cleans or Deadlifts

Overhead Squat Technique Work
Fit- PVC or empty BB- 5 x 5 reps with pause at bottom
RX- Overhead Squat- 5 x 5 reps with pause at bottom
Comp- Power Snatch + Squat Snatch + Overhead Squat- Work up to a Heavy

Partner WOD- Split reps anyway you want
50-40-30
Wall Ball Shots (20/14)
Power Cleans (135/95) – Scale with Deadlift
Bar Facing Burpees
Calories (Row, Bike or Ski)

Flex- Pigeon x 2 mins per leg

Sunday- June 4th

No 10am Class- Gym will be Open though
10am-1pm- Open Gym

Monday, May 22nd- Sunday, May 28th

By: 0

Announcements-

** Memorial Day Schedule for next week- Monday May, 29th- 7am and 11am class (check our Facebook Group page for any added open gym times)- We will be doing “Murph” in honor of all soldiers who have given their life for our great country. “Murph” is a tough workout but anyone can do it. We will have scalable options for everyone.

** Testosterone Tuesday is back! This Tuesday May 23rd 7:30pm- St. Boniface! Anyone is welcome to come out and hang out.

Upcoming Summer Schedule- Starting June 12th
**We will add a 9am CrossFit Class during the Summer. We will still keep the 10am class as well. The 9am class will run until school starts back up in August.

** Summer Strength and Conditioning Program for ages 12 and up starts June 12th- August 3rd. This class will run on Monday, Wednesday and Thursday at 11am for an 8 week period. This is a great class for any middle school or high school athlete looking to gain strength and speed over the summer. Cost is $150 for members and $200 for non members.

**If you are doing Erin and Aly’s Nutrition/Performance Competition you can work your re-tests in to the classes.

Some of you have been working on Bar Muscle Ups. This is a great video on progressions that Ned Zimmerman shared with me. Always keep in mind you have to build a proper foundation of strength before you can do advanced skills like bar muscle ups. Too many people want to jump straight to the muscle up. Focus on building strict pull ups, dips, and a proper kipping swing first. There is a strong correlation with people who can do a lot strict pull ups and people who can do muscle ups. Get strong with the basics before you attempt the advanced. I recommend people do at least 10 strict pull ups before working on a muscle up and they should be able to do a strict C2B Pull Up first. If you want to improve any skill, consistent work over time will bring results. Something as simple as adding 2 days of 3 x max pull ups or 5 negative pull ups will lead to huge gains over time. If you need extra programming or have questions for our coaches on how you can attain your goals do not hesitate to ask. Thanks!

Monday, May 22nd

WU- 3 Rounds
5 BB Deadlifts
5 Pause BB Front Squats or Goblet Squats
10 Lateral Band Walks each direction
10 Pass Throughs

1A) Back Squat- 10,8,6,4,2- Perfect reps, Perfect form. Only go as heavy as you can maintain perfect form. Looking for smooth controlled decent, knees tracking over toes, and the entire foot stays in contact on the ground. Practice perfect reps and you will get stronger and feel much better!

1B) Glute Ham Rollers- 5 x 10 reps- Slow and controlled on way out

Partner WOD- 20 minutes- Alternate Full Rounds with your partner

Fit-
5 Deadlifts (135/95)
7 Bar Facing Burpees
10 Air Squats

RX-
5 Deadlifts (185/125)
10 Bar Facing Burpees
15 Air Squats

Comp-
5 Deadlifts (245/175)
10 Bar Facing Burpees
15 Air Squats

Flex- Couch Stretch x 2 mins per side

Tuesday, May 23rd

WU- 3 rounds
5 Full Grip Front Squats
5 Scap Shrugs Hanging from Pull Up Bar
5 Worlds Greatest Stretch Per side

Fit- Front Squat or Goblet Squat- 5 x 5-10 reps (focus on technique)
RX/Comp- Power Clean or Squat Clean- 5 x 3 Reps

10 minute Amrap
Fit-
10 Ring Rows
20 Step Ups (you pick height)

RX-
5 Strict Pull Ups (scale with a jumping Strict Pull Up)
10 Box Jumps (24/20)

Comp-
2 Rope Climbs
50 Double Unders

Bonus- 50 Sit Ups (Abmat or GHD)

Flex- Pigeon x 2 mins per side

Strength WOD

WU- 3 Rounds
5 Worlds Greatest Stretch Per side
10 Samson Lunges
15 Lateral Band Walks each way

1A) Single Leg Squat- 4 x 8 reps per leg
1B) Hip Extensions with Pause at top- 4 x 12 reps

2A) DB Walking Lunge- 4 x 20 reps
2B) Box Jump- 4 x 8 reps

3A) Good Mornings- 4 x 10 reps
3B) Weighted Plank- 4 x 30 seconds

Wednesday, May 24th

WU- 3 Rounds- 1 minute on each station- Get in Groups of 3
A) Row, Bike or Ski
B) 5 Light DB Snatches each arm- Hold Plank with remaining time
C) Alternating Reverse Lunges with a twist (twist towards front leg)

1 Mile Run for Time! or 2K Row, Ski Erg, or 3 miles on Assault Bike

Rest as needed then

Partner WOD- 15 min Amrap- Split reps as needed
Fit-
20 DB Snatches (35/20) Doesn’t have to be alternating arms, but keep the reps even on both arms overall.
40 Lunges (Hold on to rig if needed)
* also reverse lunges tend to be easier on knees if lunges tend to bother your knees

RX-
20 DB Snatches (50/35)
40 Lunges

Comp-
20 DB Snatches (70/45)
40 Split Jumps (Lunge position, jump up and switch legs in the air)

Flex- Couch Stretch x 2 mins per side

Thursday, May 25th

WU- 3 Rounds
10 Pass Throughs
5 Push Up to inchworm
5 Hanging Scap Shrugs
5 Lateral Burpees over PVC

1A) Bench Press- 5 x 5 Reps with 5 second negative
1B) Strict Pull Up or Ring Row with 5 second negative- 5 x near max

2 Rounds
Max Burpees in 2 minutes
Rest 2 minutes
Max Calories (Row, Bike or Ski) in 2 minutes
Rest 2 minutes
* Partner up if needed and alternate intervals
* Score is total Burpees and Cals

Flex- Twisted Cross x 2 mins per side

Strength WOD

WU- See CrossFit Class

1A) Strict Press with Dumbbells- 4 x 8 reps
1B) Bent Over Barbell Row or Landmine Row- 4 x 12 Reps

2A) Dips or Negative Dips- 4 x near max or 5 negatives
2B) Rear Delt Flys- 4 x 12 reps (5-10lbs)

3A) Core Rollouts- 4 x 10
3B) Overhead DB Carry- 4 x 150 feet per arm

Friday, May 26th

Today will be Josh and Nicole’s last WOD with us before they move to Asheville, North Carolina. It was great having you both as members and we wish you the best in North Carolina!!

1A) Deadlift- 10,8,6,4,2- Smooth and steady reps- Perfect form, no bouncing at bottom. Focus on form over weight. Challenge yourself but be smart.

1B) Hip Extensions on GHD with pause at top- 5 x 10 reps

10 minute Amrap
Fit-
5 KB Deadlifts (32k/24k)
10 Sit Ups
30 Second Plank

RX-
5 Power Cleans (115/75)- Set 10’s down nicely 🙂
10 Toes to Bar
20 Second Handstand Hold on Wall (count to 20 slowly in head)

Comp-
5 Power Cleans (155/105)
10 Toes To Bar
25 Foot Handstand Walk

Flex- Lizard x 2 mins per side

Saturday, May 27th

WU- 1 minute Stations x 3 Rounds
A) Puppy Dog on Bench or Box
B) Banded Cuban Presses
C) Pause Goblet Squats

Fit/RX- Overhead Squat Technique work- You may use a PVC or BB- 5 x 5 reps with a pause at the bottom. You may also work on mobility drills to improve your Overhead Squat. Ask coach for help.

Comp- Squat Snatch- 5 x 3- Smooth and Pretty!

Partner WOD
200 Meter Run- Together
30 Hand Release Push Ups
30 Box Jump Overs (24/20) Scale with Lateral Step Up Overs

Flex- Puppy Dog x 2 mins

Sunday, May 28th

10am- Erins Class
11am-1pm- Open Gym