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Monday, May 15th- Sunday, May 21st

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Announcements-

Little Kids Class is back on for this Saturday at 12noon!

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.

Next Godwod is 5/21 – 6:00pm at the Gym. Starting a series on questions about God- “Why should we trust the Bible?” Any questions contact Phil Eby- 717-278-1963

Upcoming Adventure Race-
Mike Wenger has started a CrossFit Ephrata Team for the upcoming Rugged Maniac!! The race is August 5th. The team name is “Justice League CFE” and the time slot is 11:15am. We are encouraging participants to wear a DC shirt: Superman, Batman, the Flash, Green Lantern, Wonder Woman, Cyborg, Aquaman. You can buy them at Walmart, Kmart. Any questions let Tyler or Mike Wenger know. Thanks! Here is the link- https://ruggedmaniac.com/events/pennsylvania/

Monday, May 15th

WU- 1 minut stations x 3 Rounds
A) Puppy Dog Stretch on Box or Bench
B) Push Up to Inchworm
C) Pause Goblet Squats

Strict Press- 5 x 5 Reps
Work on Pulling Strength between sets of Strict Press- Options see below
Ring Rows x 10, Strict Pull Ups x 5-10, Legless Rope Climbs x 1-2, Peg Board x 1

Fit
10,9,8…3,2,1
Thrusters (75/45)
Jumping Pull Up or Ring Row
Burpees

RX
10,9,8…3,2,1
Thrusters (95/65)
Burpee Pull Ups

Comp
10,9,8…3,2,1
Thrusters (115/75)
Burpee C2B Pull Ups

Flex- Twisted Cross x 2 mins per side

Tuesday, May 16th

WU- 3 Rounds
10 Pass Throughs
5 Worlds Greatest Stretch per side
20 Second Handstand Hold or Plank
10 Table Top Shoulder Stretches

1A) One arm Overhead DB or KB Carry- 5 x 150 feet per arm (AHAP keeping arm locked out and midline tight) Rig to rig is 50 feet
1B) One arm DB or KB Row- 5 x 10-15 reps per arm (AHAP keeping good form) Use a box or bench to help support the non working arm. See Video

20 minute Amrap

Fit
Run 200 Meters
10 Abmat Sit Ups
30 Second Plank

RX
Run 200 Meters
15 Abmat Sit Ups
20 Second Handstand Hold (count to 20 slowly in your head)

Comp
Run 200 Meters
15 GHD Sit Ups
40 Foot Handstand Walk (If space is a concern mark off 20 feet and go down and back)

Flex- Puppy Dog x 2 mins

Tuesday Strength WOD

WU- Coaches Choice

1A) Deadlift- 10,10,8,8,6- start at 60% of max and go up if form is good
1B) Walking DB Lunges- 4 x 20 (10 each leg)

2A) DB or BB Step Ups- 4 x 8 each leg (try to find a box that puts your knee angle right around 90 degrees)
2B) Glute Ham Rollers- 4 x 12

3A) Overhead Plate Ab Mat Sit Ups – 3 x 15
3B) Side Plank- 3 x 20 seconds per side

Wednesday, May 17th

WU- 3 Rounds
10 Lateral Slingshot Band Walks each direction
10 Pause Front Squats with a full grip
5 Kipping Swings
10 Calories Row, Bike, Ski or 200 meter run

1A) Pause Back Squat- 5,5,4,4,3
1B) Glute Ham Rollers- 5 x 10 reps

12 Minute Amrap with a Partner- Split reps anyway you want
Fit-
20 Goblet Squats (24k/16k)
20 Ring Rows

RX-
20 Front Squat (95/65)
20 Pull Ups

Comp-
20 Front Squats (135/95)
10 Ring Muscle Ups

Flex- Couch Stretch x 2 mins per leg

Thursday, May 18th
WU- 1 minute Stations x 3 Rounds
A) Puppy Dog on Bench or Box
B) 5 Pass Throughs, 5 Push Ups- repeat
C) Banded Cuban Press

1A) Bench Press- 10,10,8,8,6
1B) Practice DB Power Snatch or if you have the flexibility a DB Squat Snatch- Work on sets of 5 reps per arm. Gradually increase weight as you feel comfortable.

Partner WOD- 20 minute Amrap
20 Alternating DB Power Snatch (35/20)/(50/35)/(70/50) – Set DB’s down nicely please
20 Dips (Bench, Box, Equalizers, or Rings)
20 Calories (Row, Bike, or Ski) or Run 200 Meters together

Flex- Doorway Pec Stretch x 2 mins per side

Thursday Strength WOD
WU- same as CrossFit Class

1A) Strict Press- 5 x 5 reps with 3 second lockout at top
1B) Bent Over Row- 5 x 8 reps

2A) DB Z Press- 4 x 10 (seated on floor with legs straight out, start light. This works on mobility as much as strength)
2B) Chin Ups- 4 x near max then 3 additional Negatives (5 seconds on way down)

3A) 30 second on 30 seconds Rest x 4 Rounds- Push Ups then Barbell Bicep Curls- Alternate movements. 30 seconds of push ups, 30 seconds rest, 30 seconds of curls, 30 seconds rest x 4 Rounds

Friday, May 19th

WU- 3 Rounds
200 Meter Jog
10 Goblet Squats
10 Pass Throughs
10 Second Perfect Hollow Hold

1A) Single Leg Squat- 4 x 8 each leg (add DB’s or BB if you want more of a challenge)
1B) Glute Ham Rollers- 4 x 12 reps
1C) Hollow Rocks or Hollow Hold- 4 x near max with perfect form (as soon as your midline position breaks down stop)

3 Rounds
Fit-
400 Meter Run
20 Abmat Sit Ups
20 Step Ups (24/20)

RX-
400 Meter Run
20 Abmat Sit Ups
15 Overhead Squats (45/30)- Set bars down nicely please

Comp-
400 Meter Run
20 GHD Sit Ups
15 Overhead Squats (95/65)

Flex- Lizard x 2 mins per side

Saturday, May 20th

WU- 3 Rounds
200 Meter Jog
10 Sumo Deadlift (put light plates on the bar)
10 Strict Press

1A) Sumo Deadlift- 5 x 5 reps
1B) Hip Extensions- 5 x 10 reps with a pause at the top. Hands behind head if you need more of a challenge

Partner WOD- Split Reps anyway you want
100 Cals (Row, Bike, Ski)
800 Meter Run
60 Lateral Burpee Box Jump Overs or Lateral Burpee Step Up Overs (24/20)
40 Toes To Bar (scale with knees to elbow or sit ups)
20 Power Clean and Push Jerk (135/95)/ (185/125) (scale with a deadlift)

Flex- Standing Straddle x 2 mins

Little Kids Class- 12noon

Sunday, May 21st

10am- Erin’s Class
11am-1pm- Open Gym

Rest of WODS coming soon!

Monday, May 8th- Sunday, May 14th

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Announcements-

Congrats to Coach Jordan!! Jordan took the Bronze in the Junior Pan American Championships in Ecuador!! Crazy how far Jordan has come over the last couple years. He works his butt off and it shows! He is now competing on the International level and medaling! Long-term he may be looking at a run for the Olympics! Keep it up Jordan, we are all proud of you!

Also, congrats to Coach Aly for running a half marathon this weekend in Pittsburgh and her husband Eric for running a full marathon! Nice work, I’m sure it wasn’t easy!

No kids class this Saturday, May 13th- We will pick back up on May 20th.

Just a heads up for all of our Earth Fed Muscle fans. Prices for some of the Earth Fed Muscle products did go up slightly. Make sure to check the white board behind the desk to see the updated prices. Thank you!

This weeks programming you will see more options for the workouts. We are trying a 3 level system for some of the workouts. Simply to give everyone more options and find the workout that works best for each athlete. You will see a Fitness, RX and Competition level for a lot of the workouts. Feel free to pick whatever level works best for you. Ask a coach if you have any questions. Thanks!

We are considering changing the 10am class to a 9am class instead. We have had several requests for this. We will only do it if it works for the majority of people. We are throwing this option out there and would like feedback if the 9am class time would not work for any of our current 10am members. If you have feedback please let Tyler know. You can email – info@crossfitephrata.com, or text 717-649-2051 if you don’t get a chance to talk at the gym. Thanks!

Make sure you join the CrossFit Ephrata Facebook Group Page. Great way to stay connected to things going on at the gym. Coach Brandt has been posting a lot of great info and tips. Check it out- https://www.facebook.com/groups/962663997150956/

Monday, May 8th

WU- 8 minute EMOM
Odd minutes- Easy Pace Pause Goblet Squats
Even minutes- Prayer Stretch on Box or Bench

20 minutes
Fit- Goblet Squat- 5 x 10 reps
RX- Front Squat- 5 x 5 Reps
Comp- Front Squat- 5,4,3,2,1

Glute Ham Rollers x 10 in between each set of Squats

20 minute Cap
Fit-
5 Rounds
400 Meter Run
15 Wall Ball Shots (20/14)

RX-
5 Rounds
400 Meter Run
10 Thrusters (95/65)

Comp-
5 Rounds
400 Meter Run
10 Thrusters (135/95)

Flex- Couch Stretch x 2 mins per leg

** This weeks Olympic BB Class is listed at the bottom of the page

Tuesday, May 9th

WU- 1 minute stations x 3 rounds
A) Overhead Plate Stretch- You may use a bench or lay on ground with medball under shoulders
B) Easy Pace BB Good mornings- Perfect Hip Hinge, Flat back
C) Plank

Fit/RX/Comp
Strict Press- 5 x 10 reps
Good Mornings- 5 x 10 reps (start with empty bb if needed)

20 minute Partner WOD, Alternate Full Rounds with a Partner
Fit-
3 Jumping Pull Ups or Ring Rows
6 Push Ups or Knee Push Ups
9 Russian KB Swings (24k/16k)
RX-
5 Pull Ups
10 Push Ups
15 Russian KB Swings (32k/24k)
Comp-
3 Muscle Ups
6 Handstand Push Ups
9 American KB Swings (32/24k)

Flex- Puppy Dog x 2 mins

Tuesday- Strength WOD
WU- same as CrossFit Class

1A) Strict Press- 5 x 5 reps with 5 second Eccentric
1B) Chin above bar hold- 5 x 15-30 seconds

2A) Bench Press- 4 x 10 reps
2B) DB Rows with knee on Bench- 4 x 15 each arm

3A) Dips- 3 x near max
3B) Zottman Curls- 3 x 12

Wednesday, May 10th

WU- 3 Rounds
10 Pass Throughs
10 PVC Overhead Squats
5 Worlds Greatest Stretch per side

Fit-
Deadlift- 5 x 5 Reps

RX-
Hang Power Snatch- 5 x 3 Reps

Comp-
Hang Squat Snatch- 5 x 3 Reps

“Marty”
20 minute Partner Amrap- Split reps anyway you want
60 Cals (row, bike or ski)
60 Birthday Burpees
60 Box Jumps or Step Ups (24/20)

Flex- Twisted Cross x 2 mins per side

Thursday, May 11th

WU- EMOM x 8 minutes
5 empty BB Push Press
5 empty BB Bent Over Rows
5 Burpees

Fit/RX/Comp-
Push Press- 10,8,6,5,4

Work on pulling strength in between each set of Push Press- Pick one-
5-10 Ring Rows or Strict Pull Ups or 1-2 Legless Rope Climbs or 1 Peg Board

Partner WOD- 15 minute Amrap- Split Reps up anyway you want
50 Sit Ups (abmat or GHD)- Make sure you get the ok from a Coach if you are doing GHD Sit Ups. You definitely want to make sure you are doing these correctly!
50 Strict Pull Ups (scale with a ring row or jumping pull up)
50 Calories (Row, Bike or Ski)

Flex- Puppy Dog x 2 mins

Thursday Strength WOD
WU- 3 Rounds
10 Goblet Squats
10 Sling Shot Band Lateral Walks each way
10 Samson Lunges

1A) Back Squat- 5 x 5 (5 second eccentric)
1B) Hip Extensions- 5 x 10 with a pause at top

2A) Single Leg Squats holding DB’s- 4 x 10 each leg
2B) Romanian Deadlifts- 4 x 10 (moderate weight, perfect form)

3A) Body Saws- 3 x 10 (slow and controlled)
3B) GHD Sit Up- 3 x 10-15 (go to parallel if you are new to these)

Friday, May 12th

WU- 3 Rounds
10 Pass Throughs
5 Worlds Greatest Stretch Per Side
10 Banded Cuban Presses

With a Partner- 1 minute on 1 minute off- Max Calories for 20 minutes
Row, Bike or Ski

then
15 minute Cap
Fit/RX-
40-30-20-10
Wall Ball Shots (20/14)
Alternating Lunges

Competition
50-40-30-20-10- Wall Ball Shots (20/14)
100-80-60-40-20- Double Unders

Flex- Couch Stretch x 2 mins per side

Saturday, May 13th

WU- 3 Rounds
10 BB Good Mornings
10 Front Squats
5 Push Up to Inchworms

Fit- Deadlift- 5 x 5
RX- Power Clean- 5 x 3 Reps
Comp- Power Clean + Squat Clean + Split Jerk- 5 Sets

15 Minute Partner WOD- Split Reps anyway you want
30 Cals- Row, Bike or Ski
30 Burpee Pull Ups
30 DB Snatch (50/35)/(70/50)

Bonus- 30 Slow controlled Hollow Rocks or 3 sets of Hollow Holds x 30 seconds- Lower back tight the ground!

Sunday, May 14th

10am- Erin’s Class
11am-1pm- Open Gym

This weeks Olympic Lifting Barbell Class- Programming (Programming is the same as last week, try to go slightly heavier this week)

Warm up:
Foam roll x 10 on back, quads and hamstrings.
Regular Ultimate stretch x10/10
Dynmaic Bench Prayer stretch x10
Alternating seated straddle toe touches x10/10
Heel to butt quad pulls x10/10

Monday
1A) No feet snatch 3×3, 2×2
1B) Seated prone banded PVC row 5×20-30

2A) Clean and jerk 5×2/1

3A) Single leg squat w/stand 4×12/12
3B) Box jumps (catch in power) 4x 6
3C)Plank with weight on back 4x45sec

Wednesday

1A)Snatch balance heavyish 5×2

2A) Split jerk from rack/boxes 3×2, 2×1

3A) DB Front squat 4×2
3B) Strict Press each arm 4×8/8
3C) GHR pikes. 4×10/10

Saturday

1A)No contact power snatch (keep bar close) 5×3

2A) Power clean/ clean / Front squat. 5×1/1/3

3A) DB bench press 4×8
3B) Man makers with DB’s 4×8
3C) KB swing Russian heavyish. 4×15

Cool Down: Pick 2

Quads:
Saddle – 2min
Couch Stretch – 2min
Hurdlers stretch – 1:30 each side

Hamstrings:
Seated Straddle – 2 min
Lizard – 1:30 each side
Seated pike – 2 min

Upper body:
Prayer – 2 min
Puppy dog – 2 min
Twisted Cross – 1:30 each side

Ankles:
Toes on plate – 1:30 each
Banded posterior ankle distraction – 1:30 each
Resist. band straight leg ankle dorsiflexion -1:30

Monday, May 1st- Sunday, May 7th

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Announcements-

** Open Gym Policies- We know there have been times where the gym has been pretty full lately. If you are doing Open Gym workouts, please keep in mind the Classes always have preference. We have no problem with athletes working on some extra things just please do not interfere with class. Stay in the back area or out of the way, check your noise level, and make sure you are not using or blocking equipment that is needed for class. If you are unsure of anything, just ask a coach. Thank you all for working with us! Open Gym activity should settle down after Regionals next month.

** Kid Policies- Kids are not allowed on the workout floor at anytime. We have been lenient with this before in the past, but we do not want to risk a kid getting hurt. If you bring your kid or kids, they have to stay up front. The only exception would be of course for the kid’s class on Saturdays at 12noon. Also, if your kids are being distracting with loud noises or crying, please attend to them. We understand they may make some noises but please check on them and do your best to not make it a distraction to other members. Thank you!

Monday, May 1st

WU- 1 Minute Stations x 3 Rounds- get in groups of 3 and start at different areas.
A) Banded Cuban Presses
B) Pass Throughs
C) Burpees

1A) Push Press- 8,8,6,6,4- Smooth pretty reps! Focus on vertical dip and drive. Strong leg drive.
1B) Strict Pull Up or Strict C2B Pull Up- 5 x 5-10 reps

Partner WOD- 20 min Amrap (split reps anyway you like)
20 Shoulder to Overhead (95/65)/(135/95)
30 Pull Ups
40 Push Ups
50 DB Snatches (50/35)/(70/50)- Set DB’s down under control please. Thanks!

Flex- Puppy Dog x 2 mins

Monday- 7pm Weightlifting Class

Warm up:
Foam roll x 10 on back, quads and hamstrings.
Regular Ultimate stretch x10/10
Dynmaic Bench Prayer stretch x10
Alternating seated straddle toe touches x10/10
Heel to butt quad pulls x10/10

Monday
1A) No feet snatch 3×3, 2×2
1B) Seated prone banded PVC row 5×20-30

2A) Clean and jerk 5×2/1

3A) Single leg squat w/stand 4×12/12
3B) Box jumps (catch in power) 4x 6
3C)Plank with weight on back 4x45sec

Tuesday, May 2nd

WU- 3 Rounds
10 BB Good Mornings
5 Worlds Greatest Stretch Per Side
10 Full Grip Thrusters

20 minutes-
1A) Deadlift- 10,10,8,8,6 – looking for smooth Touch and Go reps- No Grinding!
1B) Reverse Lunges Holding DBs, KB’s or Light Barbell on Back- 5 x 8 each leg

Partner WOD- 8 minute Amrap
Max Wall Ball Shots (20/14)
Partner out has to complete 5 Burpees during their rest period before they can switch. Switch as needed.

Bonus- 40 Hollow Rocks
Flex- Couch Stretch x 2 mins per leg

Strength WOD-
WU- See CrossFit Class

1A) Warm up to 70% of max Deadlift then do 3 reps Every minute at 70% for 10 minutes

2A) DB Walking Lunges- 4 x 20 Reps
2B) Glute Ham Rollers- 4 x 10-15 reps

3A) Core Rollouts- 3 x 10
3B) Hip Extension Hold- 3 x 30 seconds (hold a weight at your chest or put hands behind head if you need more of a challenge)

Wednesday, May 3rd

WU- 1 minute Stations x 3 Rounds
A) Pass Throughs
B) Banded Snow Angels
C) Russian KB Swings

Toes To Bar Technique Work. Or if you feel solid with your technique then go for 3-5 sets of near max reps, perfect form. Rest 1-2 minutes between sets. If you need to work on technique here is the progression-
A) Kipping Swing
B) Kipping Levers
C) Kipping Lever Plus Knees To Chest
D) Toes To Bar Maintaining Kip

Partner WOD- 2 Rounds
800 Meter Run
40 Hang Power Cleans (115/75)/(155/105)
40 Bar Facing Burpees
* Run is together, split all other reps as needed
– Scale Hang Power Clean with Deadlift or Russian KB Swing if needed

Flex- Twisted Cross x 2 mins per side

Wednesday Weightlifting Class

WU- See Monday’s Weightlifting Class

1A)Snatch balance heavyish 5×2

2A) Split jerk from rack/boxes 3×2, 2×1

3A) Front squat 4×2
3B) 1 Arm Strict DB Press 4 x 8 each arm
3C) GHR pikes. 4×10

Thursday, May 4th

WU- 3 Rounds
5 Worlds Greatest Stretch Per side
5 Pause Goblet Squats
5 Push Up to Inchworm

20 minutes
1A) Back Squat- 5 x 5 Reps (slow controlled eccentric, fire up from bottom)
1B) Glute Ham Rollers- 4 x 10 Reps

For Time- 20 minute Cap
50 Calories (Row, Bike, Ski)
50 DB Thrusters (30/20)/(50/35)
50 Pull Ups
50 Sit Ups (Abmat or GHD)
50 Box Jumps or Step Ups (24/20)
50 Handstand Push Ups
* Scale Handstand Push Ups with a Strict Press (75/45)

Flex- Pigeon x 2 mins per side

Strength Class
WU- 3 Rounds
5 Push Up to Inchworm
10 Pass Throughs
10 Hollow Rocks

1A) Strict Press- 5 x 5 reps
1B) Hang DB Snatch- 5 x 5 reps each arm

2A) 1 Arm DB or KB Overhead Carry- 3 x 150 feet
2B) Close Grip Chin Ups- 3 x near max

3A) Push Ups or Weighted Push Up (plate on upper back)- 3 x 10
3B) Feet Elevated Ring Row or Weighted Ring Row (plate on stomach)- 3 x 10
3C) Zottman Curls- 3 x 10

Friday, May 5th

WU- 3 minutes on each station
A) Row, Bike or Ski
B) 10 Pass Throughs, 5 Push Ups, repeat
C) Foam Roll Upper Back or Other Tight Areas

1A) Bench Press- 10,8,6,4
1B) Bent Over Row- 4 x 10-12 reps
* set up two bars and partner up with one or two people

With a Partner
1 minute on 1 minute off x 20 minutes- 10 rounds each
Max Calories Row, Bike or Ski

Bonus- Shoulder Rehab- A,T,Y,L x 10 each for 2 Rounds

Saturday, May 6th

7-9am Open Gym
12noon- Little Kids Class

WU-
20 Air Squats
100 foot Bear Crawl
20 Pass Throughs
100 Foot Samson Lunge
20 Calories (Row, Bike, or Ski)

Skill Work- Handstand Holds, Headstands, Kipping Handstand Push Ups, Strict Handstand Push Ups. If you feel competent with your Handstand Push Up Technique go for 3-5 sets of near max reps with 1-2 minutes rest between sets. Or you can work on the following progression.
A) Belly to the Wall Handstand Hold
B) Back to the Wall Handstand Hold
C) Back to the Wall Handstand, Lower to Headstand
D) Strict or Kipping Handstand Push Up

Partner WOD- 30 Minute Amrap
100 Calories (Bike,Row,Ski)
80 Wall Ball Shots (20/14)
60 Toes To Bar
40 Power Snatch (75/45)/(95/65)
– Scale Power Snatch with a DB Snatch (30/20) if needed. Toes To Bar can be scaled with Knees to Chest or Sit Ups

Flex- Puppy Dog x 2 minutes

Saturday, Weightlifting Class

WU- See Monday’s Weightlifting Class

1A)No contact power snatch (keep bar close) 5×3

2A) Power clean/ clean / Front squat. 5×1/1/3

3A) DB bench press 4×8
3B) Man makers with DB’s 4×8
3C) KB swing Russian heavyish. 4×15

Sunday, May 7th

10am- Erin’s Class
11am-1pm- Open Gym