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Monday, July 24th- Sunday, July 30th

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Announcements-

Massage Therapist Jess Hoenich will be at the gym this Tuesday from 9am-12noon. She will be doing 30 minute sessions for $30. Check the white board at the front of the gym for available time slots. Jess is a great for helping you release your tight areas!

August 19th at 1pm- Barbells and Brews event at CrossFit Ephrata! Mark your calendar! Member and owner of Mad Chef Brewery, Francisco, is going to be bringing over some beers for us to enjoy! We are also going to have some fun events going on that day. Events may include- workouts, challenges, games, etc. Should be a lot of fun! You can participate or just hang out and you do not have to drink beers to hang out. Enjoy whatever you feel comfortable drinking!

Monday, July 24th

WU- 9 minute EMOM
Min 1- Front Plate Squats
Min 2- Practice empty BB Deadlifts (set BB’s down nicely please!)
Min 3- Sling Shot Glute Bridges

1A) Back Squat- 5 x 5 reps – 80% or more of 3RM- Slow controlled eccentric, speed on the way up. Reps should be perfect form! Focus on smooth decent then explosive drive up out of the bottom.
1B) Glute Ham Rollers- 5 x 12 reps (try one leg if you want more of a challenge)

15 minute Amrap- with partner- split reps anyway you want
10 Deadlifts (135/95)/(185/125)/(225/155)
20 Handstand Push Ups- (scale with regular Push Ups)
30 Air Squats

Flex- Couch Stretch x 2 mins per leg

Monday Weightlifting Class

1a) Squat Snatch – 5×1

2a) Power clean/ Front Squat/ Jerk – 5×1/2/1

3a) DB Lunge Walk Down and Back – 4sets
3b) Miracle Grow – 4×12
3c) Dead bugs – 4×10/10

Monday Youth Class

WU- Agility Ladder, Dynamic Stretch

1A) Bench Press- 5 x 5
1B) Ring Row/Chin Up- 5 x 10
1C) DB Walking Lunge- 5 x 20
1D) Box Jump- 5 x 10

Conditioning- Coaches Choice (sleds, sprints, shuttle run, etc)

Tuesday, July 25th

WU- 9 minute EMOM
Min 1- Hollow Hold
Min 2- Burpee Pull Ups
Min 3- Samson Lunges

15 minutes-
1A) Rope Climb Technique Work- Practice seated foot work, regular rope climb, legless rope climbs, or L Sit Rope Climb
1B) GHD Sit Up Technique Work- Make sure your set up is correct, coaches will help you. Your hips should be just off the pad. Make sure you are not overextending at the bottom. Aggressive quad flex to sit up. Start at parallel if you are new to GHD Sit Ups.


20 minute Cap
4 Rounds
20 Abmat Sit Ups
10 Ring Rows
400 Meter Run

4 Rounds
15 GHD Sit Ups
1 Rope Climbs
400 Meter Run

4 Rounds
20 GHD Sit Ups
3 Rope Climbs
400 Meter Run

* Get in groups of 2-3 and share GHD and Ropes.

Flex- Up Dog x 2 mins

Tuesday Strength Class

1A) BB Back Rack Reverse Lunges- 5 x 5 each leg
1B) Glute Ham Raises or Hip Extensions- 5 x 10 reps

2A) Good Mornings- 4 x 10 (light weight)
2B) DB Step Ups- 4 x 8 each leg

3A) Heavy Sled Push- 4 x 100 feet
3B) Body Saws- 4 x 10 (slow and controlled)

Wednesday, July 26th

WU- 3 Rounds
10 Pass Throughs
10 Push Ups
10 Banded T’s
10 Second Hollow Hold

1A) Bench Press- 5 x 5 reps @ 80% or more of 3RM. Controlled down to chest then explosive drive up. Form should be perfect!
1B) DB Rear Delt Raise – 5 x 10
1C) DB Side Lateral Raise- 5 x 10 (slight elbow bend, hands should be slightly in front of body) Don’t go to heavy on the rear or side raises (5-20lbs)

Tabatas- 8 Rounds 20 seconds on 10 seconds off- rest 1 minute between Rounds
A) Push Ups
B) Ring Rows
C) Hollow Hold
D) Assault Bike (cals)
* Score for the day is your assault bike score

Flex- Twisted Cross x 2 mins per side

Wednesday Olympic Lifting

1a) Snatch balance / Snatch – 5x 1/2

2a) Clean and Jerk Heavy – 5x 1

3a) Front Squat – 4x 4
3b) Pull ups or Ring Rows – 4x 8-12
3c) Glute Ham Rollers – 4×10

Wednesday Youth Class

WU- Agility Ladder/ Dynamic WU

1A) Goblet Squat or Back Squat- 5 x 5
1B) DB Step Up- 5 x 10 each leg (light weight, pick a box with leg around 90 degrees)
1C) Glute Ham Raises- 5 x 10
1D) Plate Sit Ups- 5 x 10

Conditioning- Coaches Choice (sleds, sprints, shuttle run, etc)

Thursday, July 27th

WU- 9 minute EMOM (get in groups of 3)
Min 1- Rowing Technique work (watch video)
Min 2- Lunge, Lunge, Squat, Burpee- Repeat
Min 3- Plank

10 minute Amrap
Conga Sled Push (2-5 plates)- Groups of 3-4
Rest 3 minutes
10 minute Amrap
20 walking Lunges
10 Pull Ups/C2B
10 Burpees
Rest 3 minutes
10 minute EMOM
Rowing (10/8)/(12/9)/(15/12) Calories (pick a number of calories that you can hit in around 40-45 seconds on the first round and see if you can maintain that pace)

Flex- Lizard x 2 mins per side

Thursday Strength Class

1A) Push Press- 5 x 5 reps
1B) Negative Chin Ups or Negative Ring Rows- Near max reps- 5 second negative

2A) Alternating DB or KB Strict Press- 5 x 20
2B) Banded Row with Hold- 5 x 10 with 3 second hold at chest

3A) Dips of choice- 4 x near max
3B) Bicep Curl of Choice- 4 x near max
3C) GHD Russian Twists- 4 x 20 (like video but I recommend a little slower tempo)

Thursday Youth Class

WU- Agility Ladder/Dynamic WU

1A) Bench Press- 5 x 5
1B) Ring Row- 5 x 10
1C) DB Strict Press- 5 x 10
1D) Plank- 5 x 30 seconds or Body Saws- 5 x 10

Conditioning- Coaches Choice (sleds, sprints, shuttle run, etc)

Friday, July 28th

WU- 9 min EMOM
Min 1- Perfect Deadlifts
Min 2- Worlds Greatest Stretch Left Side
Min 3- Worlds Greatest Stretch Right Side

1A) Deadlift- 5 x 5 reps @ 80% or more of 3RM- Reps should be perfect form. Smooth pull of the ground, controlled down, nice flat back!
1B) DB Reverse Lunges- 5 x 12 (6 each leg)

14 minute EMOM
Odd minutes- 7 Burpee Box Jumps or Step Ups (24/20)
Even minutes- 14 Alternating DB Snatches (ahap with good form)

Flex- Pigeon x 2 mins per leg

Saturday, July 29th

8am- mobility Class

WU- 3 Rounds
200 Meter Run
5 BB or DB Power Cleans
5 BB or DB Push Press/Push Jerks
5 BB or DB Front Squats
5 BB or DB Clusters
* Set bars down nicely please. Thanks!

Partner WOD (runs are together)- Split reps anyway you want
400 Meter Run
40 Power Cleans (135/95)/(185/125)
400 Meter Run
40 Push Press or Push Jerks (same weight)
400 Meter Run
40 Front Squats (same weight)
400 Meter Run
40 Clusters (same weight)
* if you are newer to these movements you can start with light DB’s instead of a barbell or substitute movements as needed.

Flex- Frog x 2 mins

Sunday, July 30th

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

Monday, July 17th- Sunday, July 23rd

By: 0

Announcements-

Congrats to everyone who competed this weekend at the “Test Your Metal” competition!! Way to represent! Corinne Adams, Amanda Yiengst, Robbie Adams, Tyler Weaver, Kevin Weaver, Rod Fisher, Jim Martin, Matt Adams, Coach Shaun, and Coach Brandt. (sorry if I missed anyone) Below is a photo of Jim Martin and Matt Adams on the podium for taking 3rd place in their division! Awesome work everyone!!

Next Godwod is Sunday, July 23rd 6pm at the gym- Any questions contact Phil Eby at 717-278-1963

This is a general announcement that we all need to hear sometimes and what I want everyone to focus on during their training. The most important aspect of your training is your quality of movement. Sometimes we let our ego or pride get in the way, but don’t lose focus on what is most important with your workouts. Quality of movement should always be number one. As coaches we are there to look out for your overall best interest and we know the most important standard is how well you move. We are never impressed with how much weight is on the bar or if you did the workout RX if you move like crap. If you are not using proper form or focusing on moving well you are setting yourself up for injury. Sometimes we need to drop the weight or focus on improving mobility before we can increase intensity. Be patient with yourself and the coaches as we work on developing the best progressions for your success. Sometimes this can be frustrating but understand we are looking out for your best interest when we tell you to start lighter or to focus on certain areas before increasing intensity. Thanks for understanding and remember to always focus on quality of movement first! Happy training this week!

Monday, July 17th

WU- 9 minute EMOM- Get in groups of 3 to share Sling shot bands
min 1- Light Weight DB Hang Squat Cleans
Min 2- Sling Shot Glute Walk (like video, forward or backward either is fine- keep tension on band- glutes/hips should be on fire)
Min 3- Plank

1A) Back Squat- 5 x 3 reps with 5 second pause in bottom at 75% of 3RM. These are very challenging reps with the 5 second pause in the bottom. If you need to stay lighter to ensure proper form that is fine. You may hold your breath in the bottom or breathe in bottom but maintain your tight position. Just make sure you are not holding your breath too long or going to heavy for your capacity. You should not feel light headed.
1B) Glute Ham Rollers- 5 x 12 reps (for an added challenge, curl in with both feet and let the roller out with one leg- alternate sides)

Partner WOD
10 minute Amrap
20 DB Hang Squat Cleans (30/20)/(50/35)/(70/50)
20 Burpee Box Jump or Step Up (24/20)

Flex- Couch Stretch x 2 mins per leg

7pm- Weightlifting with Jordan

1a) Snatch high pull with 5 sec lower – 5 x 3

2a) Clean high pull / Clean / FS – 5 x 1/1/4

3a) Push Press – 4×8
3b) Landmine Rows – 4×12
3c) Plank Rotations – 4×10

Tuesday, July 18th

WU- 8 minute easy pace Amrap
10 Perfect Deadlifts with empty BB- Proper hip hinge, flat or slightly arched back, bar stays tight
10 Kipping Swings
5 Light DB Snatches each arm

1A) Rowing Technique or Ski Erg Technique Work- 10 smooth pulls, focus on improving your technique and efficiency. watch video on rowing!! For Ski Erg focus on extending tall at the top and using hips then arms to complete your pull. It should be a total body movement, not just your arms.
1B) 4 x 100 feet (down and back) Heavy Sled Push (2-6 45lb plates)

For Time- 20 minute Cap
50 Deadlifts (95/65)/(135/95)/(185/125)
50 V- Up- Scale with with a single leg V-Up if needed (lower back comes off the ground for each rep, just like a sit up)
50 Cals Rower, Bike, or Ski
50 Toes To Bar (scale with knees to elbows or Sit Ups)
50 Alternating DB Snatches (30/20)/(50/35)/(70/50)

Flex- Pigeon x 2 mins per side

Tuesday Strength WOD

WU- Coaches Choice

1A) DB Strict Press- 4 x 10
1B) Chin Up- 4 x near max
1C) Push Up- 4 x near max

2A) Bent Over BB Row- 4 x 10
2B) DB Bench Press- 4 x 10
2C) DB or BB Bicep Curl- 4 x 10

3A) Body Saws- 30 reps

Wednesday, July 19th

WU- 9 minute EMOM
Min 1- Dynamic Table Top Stretch
Min 2- 5 Pass Throughs, Slow Push Ups rest of minute
Min 3- Banded Snow Angels

1A) Bench Press- 5 x 3 reps with 5 second pause at chest. 75% of 3RM.
1B) Ring Rows with Pause at the top- 5 x 10 (elevate if feet if needed)

5 Rounds
Fit
10 Jumping Pull Ups or Ring Rows
10 Bench Dips (hips in between two benches or boxes)
50 Single Unders or 10 calories (row, bike, ski)

RX
10 Strict Pull Ups
10 Bench Dips, Equalizer Dips, or Ring Dips
50 Double Unders

Comp
5 Ring Muscle Ups
50 Double Unders

Flex- Twisted Cross x 2 mins per side

7pm- Olympic Weightlifting with Josh

1a) Power snatch / Snatch – 5 x 1/1

2a) Squat Clean – 5 x 3

3a) Single Leg Squats (toe turned in) – 4×10
3b) Glute Ham Rollers – 4×10
3c) Dead Bugs – 4×8/8

Thursday, July 20th

WU- 3 Rounds
10 Pass Throughs
5 Kneeling T-Spine Rotations each side
10 Front Plate Squats

10 minutes- Overhead Squat Technique Work- 5 x 3 reps with 5 second pause at bottom. Use a PVC, empty BB, or light weight on the barbell. Focus is on maintaining good position with upright torso, active shoulders, armpits forward, and good depth.

10 minute Amrap
Conga Wooden Box Pushes (add bumper plates on top of boxes for added challenge). Get in groups of 3-4
Rest 5 minutes
10 minute Amrap
Alternating Parking Lot Sprints with a partner (run down and back then switch)- Be careful on your first sprint, gradually build intensity- don’t pull a hammy!
* If you aren’t able to run you may do intervals on Bike, Row, or Ski – 30 seconds on 30 seconds rest.

Flex- lizard x 2 mins per side

Thursday Strength WOD

WU- Coaches Choice

1A) BB Back Rack or DB Step Ups- 4 x 8 each leg (pick a box where leg is around 90 degrees)
1B) Glute Ham Raises or Hip Extensions- 4 x 12 reps
1C) Alternating Split Jumps- 4 x 20 (doesn’t have to be max height, just get off the ground and switch feet in the air)

2A) Heavy Sled Push- 4 x 100 feet
2B) Strict Toes To Bar- 4 x 10
2C) DB Side Bends- 4 x 10 each side

Friday, July 21st

WU- 3 Rounds
5 Perfect Deadlifts with 5 second pause at knee on way down
10 Samson Lunges
5 Worlds Greatest Stretch per side

1A) Deadlift- 5 x 3 reps with 5 second pause at the knee. 75% of 3RM. Do a full deadlift then lower down to the knee for 5 second pause.
1B) DB Reverse Lunges- 5 x 14 (7 each leg)

4 Rounds- Not For Time
2A) 20 Alternating Pistols (sit back on bench or box if needed or hold rings for support)
2B) 10-15 GHD Sit Ups (start just to parallel if needed) Watch video on set up and proper form. Very important you start with your hips off the edge of the pad and you flex your quads when sitting up. The coaches will help to adjust the GHD for you. Please do not screw the top knob on the new GHDs super tight. We have been having problems with people making those super tight and then getting them stuck. The coach will help you. Get in groups of similar height people to share GHD’s
2C) Side Plank- 20-30 seconds each side

Flex- Up Dog x 2 mins

Saturday, July 22nd

WU- EMOM x 10 minutes
Odd minutes- 5 DB Hang Power Cleans Plus Push Press or Push Jerks (light DB’s)
Even minutes- 5 Push Up + Inchworm

Tabata- Hollow Hold
rest 1 minute
Tabata- Handstand Hold (belly to wall)

Partner WOD- 15 minute Amrap
20 Hang Power Cleans (95/65)/(135/95)- You may also scale with DB’s if new to the movement
20 Hand Release Push Ups
20 Pull Ups/ C2B Pull Ups
20 Push Press or Push Jerks (same as clean weight)

Flex- Puppy Dog x 2 mins

Sunday, July 23rd

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

Monday, July 10th- Sunday, July 16th

By: 0

Announcements-

Upcoming Ladies night Tuesday, July 18th 6:30pm at St. Boniface. All ladies are welcome for food and brews! Also, a farewell get together for Alyson as she returns back to Texas.

August 19th- Barbells and Brews event at CrossFit Ephrata! Mark your calendar! Member and owner of Mad Chef Brewery, Francisco, is going to be bringing over some beers for us to enjoy! We are also going to have some fun events going on that day. More details coming soon. Plan on a afternoon start time- 1pm. Events may include- workouts, challenges, games, etc. Should be a lot of fun! You can participate or just hang out and you do not have to drink beers to hang out. Enjoy whatever you feel comfortable drinking!

CrossFit Ephrata Golf Outing is set for Sunday Sept 10th at 1pm Foxchase Golf Course. Cost is $75 to play, which includes beverages and a BBQ dinner after! Text Tyler at 717-649-2051 to confirm your spot. We have 15 people so far, we would like to get 50 or more! Should be a fun time. If you have a foursome just let Tyler know. If not no worries we will set you up with a group. You do not have to be a good golfer, anyone can play!!

Monday, July 10th

WU- 2 Rounds
10 Front Plate Squats (10lb plate)
10 Single Leg Glute Bridges each leg (drive through heel, squeeze glute)
5 Perfect BB Deadlifts (keep bar tight, solid hip hinge)
5 Hollow Arch Kipping Swings

20 Minutes-
1A) Back Squat 5 x 5 reps with 5 second pause in the bottom at 70% or more of 3RM. (Important you maintain tension in the bottom position, don’t just let your body collapse in bottom).
1B) Glute Ham Rollers- 5 x 12 reps (hips high, slow and controlled)

Partner WOD- 12 minute Amrap
30 Deadlifts (135/95)/(185/125)/(245/170)
30 Toes To Bar
* Scale Toes To Bar with Knees to Elbows or Sit Ups
* With all of our partner workouts you may also do the workouts individually if you prefer, just cut the reps in half.

Flex- Pigeon x 2 mins per side

7pm- Olympic Weightlifting with Jordan
Monday
20 min
1a) No foot movement power Snatch 4×3
1b) Snatch balance 3 sec hold in squat 4×3
– take from rack

15 min
2a) Power Clean x 2/ Push Press x 3 – 5sets

20 min
3a) DB lunge walk down and back 3 sets
3b) Miracle Grows 3 x 12
3c) Hanging Plate raise 3 x 10-15

Tuesday, July 11th

WU- 3 rounds
10 Cals Row, Bike, or Ski
5 Light DB Snatches each arm
10 easy pace Box Jumps or Step Ups
5 Burpees

8 minute Amrap
A) (15/12) Calories (Row, Bike, or Ski)
15 Burpees

Rest 4 minutes

8 minute Amrap
B) 15 Box Jumps or Step Ups (24/20)
15 DB Snatch (30/20)/(50/35)/(70/50)

Rest 4 minutes

8 minute Amrap
C) 45lb Steel Plate Pushes on Turf (Conga Style 3-4 people to a line- move fast!)

* Pick a station (A,B,or C) Go in order to make sure we have enough space on the turf. Thanks!

Flex- Couch Stretch x 2 mins per leg

7pm Strength Class
WU- Coaches Choice

1A) Strict Press- 10,8,8,6,4
1B) Chin Up- 10,8,8,6,4 (hold a db between feet or use a chain belt to add weight if needed)
2A) Underhand Bent Over Row- 4 x 10
2B) Weighted Push Up- 4 x 10 (plate on back)

3A) GHD Sit Up- 3 x 10-20
3B) Heavy Sled Push- 3 x 100 feet

Wednesday, July 12th

WU- 3 Rounds
10 Table Top Stretches
20 Second Ring Row Hold or Chin above bar hold
10 Hollow Rocks or 20 second hollow hold
5 Perfect Push Ups

20 minutes
1A) Bench Press 5 x 5 reps with 5 second pause (at chest) at 70% or more of 3RM. (Important you maintain tension in the bottom position, don’t let the bar rest on chest- stay tight)
1B) DB Bent Over Wide Row- 5 x 10 with a pause at the top- watch video

1 minute Stations x 3 Rounds
A) Push Ups
B) Strict Chin Ups or Ring Rows
C) V-Ups (single leg if you need to scale) Lower back comes of the ground for each rep
D) Bench Dips, Equalizer Dips, or Ring Dips
E) DB Bicep Curls

Don’t worry about score, just get a good pump and keep perfect form!!

Flex- Twisted Cross x 2 mins per side

7pm- Olympic Weightlifting
Wednesday
15 min
1a) Squat Snatch 5 x 2 (hold squat 2 seconds)

20 min
2a) Clean high pull x 1/ Clean x 2 – 5 sets
2b) DB seated strict press 5 x 10
– 30 sec rest between A and B

20 min
3a) Russian KB swing 4 x 15
3b) DB bent over row 4 x 8/8
3c) Sled Push (fast with moderate weight)
4 x 2 (down, turn around and back = 2)

Thursday, July 13

WU- 9 minute EMOM
Min 1- Practice Rowing or Ski Erg (flat back, hip hinge, leg drive)
Min 2- Double Under Practice or Easy Pace Burpees
Min 3- Light Weight DB Hang Power Clean plus Push Press/Push Jerk

20 minutes
Fit-
1A) DB Hang Power Clean- 5 x 10 Reps
1B) Plank- 5 x 30 seconds

RX/Comp-
1A) Hang Power Clean- 5 x 5 Reps
1B) Handstand Hold- 5 x 30 seconds or HS Walk- 5 x 50 feet

Partner WOD
15 minute Amrap
40 DB Step Ups (24/20)– (25/15)/(35/20)/(50/35)
40 DB Push Press or Push Jerks (same DB weights)
40 Cals (Row, Bike or Ski)
* Set DB’s down nicely please

Flex- Lizard x 2 mins per side

Thursday- Strength WOD

WU- Coaches Choice

1A) Pause Front Squat- 5 x 3 Reps
1B) Hip Extensions or Glute Ham Raises- 5 x 10 reps

2A) Box Jump- 5 x 5 reps (add light DB’s to hands for added challenge)
2B) DB Walking Lunge- 5 x 20 reps

3A) Body Saws on GHR- 3 x 10
3B) Overhead DB Side Bends- 3 x 10 each side

Friday, July 14th

WU- 3 Rounds
10 Plate Front Squats
10 BB Good Mornings (goal is to work on your hip hinge, just like in your deadlift)
10 Samson Lunges

20 minutes
1A) Deadlift- 5 x 5 reps with a 5 second at the knee. You will deadlift the weight all the way to the top then lower down to the knee, pause for 5 seconds, then return to the floor for one rep. ~ 70% or your 3RM.
1B) DB Reverse Lunge- 5 x 16 ( 8 each leg)

15 minute cap- Partner WOD
80 Wall Ball Shots (20/14)
40 Burpees
60 Wall Ball Shots
30 Burpees
40 Wall Ball Shots
20 Burpees
20 Wall Ball Shots
10 Burpees

Flex- Couch Stretch x 2 mins per leg

Saturday, July 15th
WU- 3 Rounds
PVC WU- 5 reps of everything (start from the hip if you are newer to the Snatch)
– Pass Throughs
– Snatch High Pulls
– Muscle Snatches
– Power Snatches
– Squat Snatches
Jog 200 Meters between Rounds

10 minutes- Snatch Technique Work- Snatch High Pull + Muscle Snatch + Power Snatch + Squat Snatch

8 Rounds
5 Snatches (power or squat) (75/55)/(115/75)/(135/95)
10 Bar Facing Burpees
200 Meter Run
Rest 1 minute

Flex- Puppy Dog x 2 mins

Sunday, July 16th

Happy Anniversary to my Beautiful Wife Erin!!

10am- Erin’s Class- Maybe a special anniversary WOD??

11am- 1pm – Open Gym