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Monday, June 12th- Sunday, June 18th

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Announcements-

BBQ/ Social this Saturday at the Gym- 4PM!!
This is from Brandt’s post on our group CrossFit Page- Here is the link to our Facebook group page if you are not a member already. https://www.facebook.com/groups/962663997150956/

Come join us as we celebrate another Crossfit year. We are celebrating the success that the “Chu Crew” had this past year at the 2017 Crossfit Games Atlantic Regionals. Also our success as individuals as we have become healthier and achieved personal goals in fitness.
Please bring a dish along with you! Festivities start at 4pm and will go until dark. Children are welcome but please understand and be courteous that alcoholic beverages will be provided for adults.
We want to thank everyone that helped us with our accomplishments. Bring the family, bring friends. If you have never attended one of our parties before, you’re more then welcome.
BYOB, BYOchair, BYOyardgame

Bring A Friend WOD this Saturday June 17th for the 9am and 10am classes. Have a friend that is interested in trying? Or someone you want to be really sore for a week 🙂 Bring them this Saturday for our “Bring a friend WOD”- Free for anyone who wants to try CrossFit.

New Summer 9am Class start this week! We will also have the 10am class too!! Also check our Facebook group page for extra “Open Gym times”.

Summer Athletes Class also starts this week. For athletes who want to get stronger, faster, and better!! Ages 12 and up- Monday, Wednesday, Thursday at 11am-12noon. $150 for members and $200 for non- members.

Olympic Lifting Class is offered Monday and Wednesday at 7pm. If you want to learn how to Snatch or Clean and Jerk definitely attend this class. If you can not make this time slot let Tyler know and we will schedule you a time that works! Tyler’s Cell- 717-649-2051. Text or call.

Monday, June 12th

WU- 3 Rounds
5 Push Up to Downdog
5 Sumo Deadlift High Pulls
5 Push Press with a 3 second pause overhead
20 Second Hollow Hold

Gymnastics Work- 12 minutes – 4 Rounds- Get in groups of 3 and rotate
Min 1- Pushing Strength- 5-10 Push Ups or Strict Handstand Push Ups
Min 2- Pulling Strength- 5-10 Ring Rows or Strict Pull Ups
Min 3- Core- 10-15 Sit Ups or V-Ups
* Feel Free to modify these reps to fit your proper progression. You want a challenge but perfect form and smooth reps. A rep scheme that you can maintain for all rounds.

1 minute Stations x 3 Rounds- Get in groups of 3 and rotate
A) Sumo Deadlift High Pulls (75/55)/(95/65)/(135/95)
B) Push Press (75/55)/(95/65)/(135/95)
C) Calories (Row, Bike, Ski)
Rest 1 minute
* Score is your lowest Round of total reps (try to keep a nice steady pace)
* Set bars down nicely please, especially if you have thin plates or empty BB’s. Thanks!

Flex- Standing Straddle x 2 mins

7pm- Olympic Lifting Class- For Beginners and anyone who wants to work on the Snatch and Clean and Jerk.

WU- 2 Rounds
10 Pass Throughs
5 Worlds Greatest Stretch Per side
5 Power Snatch
5 Front Squats

1A) Power Snatch- 8 x 2 reps- 70% of max

2A) Clean + 2 Front Squats + Split Jerk- 8 sets- 70% of max

3A) DB Push Press- 4 x 10
3B) DB Incline Row- 4 x 10

Tuesday, June 13th

WU- Dynamic WU- Rig to Rig
– High Knees
– Frankenstein
– Quad Pull
– Side Lunge x 2 (face same way for both)
– Samson Lunge
– Squat and Walk
– Inchworm

Fit-
1A) Front Squat or Goblet Squat- 5 x 10 reps
1B) Plank- 5 x 30 seconds

RX/Comp-
1A) Front Squat- 5,4,3,2,1
1B) Handstand Holds- 5 x 30 seconds

For Time
Fit-
Air Squats- 30,20,10
Burpees- 15,10,5

RX-
Front Squats (95/65)- 30,20,10
Burpees- 15,10, 5

Comp-
Hang DB Squat Cleans (50/35)- 30,20,10
Burpees- 15, 10, 5

7pm- Tuesday Strength Class

CrossFit Class WU

1A) Back Squat- 4 x 8 reps
1B) Glute Ham Rollers- 4 x 12 reps

2A) Heel Tap Pistols- 4 x 10 each leg
2B) Single Leg RDL- 4 x 10 each leg

3A) Alternating Lunges (add weight if you want, BB on back or hold DB’s)- 4 x 20 reps
3B) Box Jumps or Step Ups- 4 x 10 reps
3C) Strict Toes To Bar (minimize any momentum)- 4 x 5-10 reps

Wednesday, June 14th

WU- 1 minute Stations x 3 Rounds
A) Wall Hip Hinges
B) Light Weight Alternating DB Snatches
C) Sit to Stands or Hollow Rocks or Hollow Hold

Fit- Deadlift- 5 x 5 reps

RX/Comp- Power Clean and Push Jerk- 6 x 3 Reps

EMOM x 15 minutes
A) 10 Alternating DB Snatch (As heavy as possible with perfect form)
B) 10 Toes To Bar (Scale with Knees to Parallel or Sit Ups)
C) Max Burpee Pull Ups (stick with good old burpees if you are not ready for the pull up)
* Don’t worry about a score just working on fluid movements and pushing yourself slightly out of your comfort zone.

Flex- Puppy Dog x 2 mins

7pm- Olympic Weightlifting

WU- 3 Rounds with empty BB
3 Snatch Deadlifts (focus on keeping hips down, chest up)
3 Snatch Pulls
3 Snatch Push Press
3 Power Snatch + Overhead Squat

1A) Snatch Deadlift + Snatch Pull + Snatch- Work up to a comfortable max for the day

2A) Power Clean + Push Jerk + Split Jerk- Work up to a comfortable max for the day

3A) Overhead Barbell Carry- 3 x 100 feet
3B) Hip Extensions- 3 x 15

Thursday, June 15th

WU- 1 minute stations x 3 rounds- Groups of 3
A) Prone Presses on Bench with PVC
B) Scap Shrugs on Pull Up Bar
C) Empty BB Thrusters with a Pause at the top

1A) Bench Press- 4 x 8 reps
1B) Chin Ups- 4 x near max or 5 negatives

6 Rounds
5 Thrusters (AHAP with perfect form) Suggested weights- (95/65)/(135/95)/(185/125)
200 Meter Run
Rest 1 minute

Flex- Twisted Cross x 2 mins per side

7pm- Strength Class
CrossFit Class WU

1A) Strict Press- 10,8,8,6
1B) DB Incline Rear Delt Flys- 4 x 12 reps

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

3A) Dips- 4 x near max (bench, box, equalizers, or rings)
3B) Hammer Curls- 4 x near max
3C) Side Shoulder Raises- 4 x near max

Friday, June 16th

WU- 3 Rounds
5 Worlds Greatest Stretch Per side
5 Push Up to Down Dog
15 Russian KB Swings

1A) Single Leg Squat- 4 x 10 each leg (add DB’s or BB as needed)
1B) Glute Ham Rollers- 4 x 10-12 reps
1C) GHD or Abmat Sit Ups- 4 x 10-15 reps- Coaches will help you adjust the GHD machines. Pair up with people of the same height. If you are new to GHD Sit Ups you may also start out just going to parallel.

8 Minute Amrap
Alternate Full Rounds with a Partner
Fit-
4 Deadlifts (135/95)
4 Bar Facing Burpees

RX-
4 Power Cleans (135/95)
4 Bar Facing Burpees

Comp-
4 Power Snatches (135/95)
4 Bar Facing Burpees

Flex- Pigeon x 2 mins per leg

Saturday, June 17th

8am- Mobility Class

“Bring a Friend WOD” 9am and 10am

WU- 3 Rounds
3 Wall Walks
10 Goblet Squats
20 second Hollow Hold

Tabata – Handstand Hold or Plank
Rest 1 minute
Tabata- Hollow Rocks or Hollow Hold

Partner WOD- Split reps anyway you want

100-80-60-40-20
Calories (Row, Bike, or Ski)
Wall Ball Shots (you pick weight)
Box Jump or Step Ups (24/20)
30 minute Cap

Flex- Couch Stretch x 2 mins per leg

Sunday, June 18th

10am- Erin’s Class
11am-1pm- Open Gym

Youth Athletes Class- Week 1

WU- Agility Ladder then
Dynamic WU
– High Knees
– Frankenstein
– Quad Pull
– Side Lunge x 2 (face same way for both)
– Samson Lunge
– Squat and Walk
– Inchworm

Day 1

Technique work-
1A) Goblet Squats- 4 x 10 reps
1B) Glute Ham Rollers- 4 x 10 reps

2A) Strict Press (DB or BB)- 4 x 10 reps
2B) DB Incline Row- 4 x 10 reps

3A) Planks- 4 x 30 seconds

Conditioning- Alternating Parking Lot Runs, Hill Sprints, Sleds, or Assault Bike

Day 2
Technique work-
1A) Bench Press- 4 x 10 reps
1B) Ring Row or Pull Up- 4 x 5-10

2A) Strict Press (BB or DB)- 4 x 10 reps
2B) DB Incline Row- 4 x 10 reps

3A) Side Planks- 4 x 20 seconds per side

Conditioning- Alternating Parking Lot Runs, Hill Sprints, Sleds, or Assault Bike

Day 3
Technique Work-
1A) KB/BB Deadlift- 4 x 10
1B) Walking Lunges- 4 x 20

2A) Single Leg Squats- 4 x 10 each leg
2B) Glute Ham Rollers- 4 x 10 reps

3A) Plate Sit Ups- 4 x 10

Conditioning- Alternating Parking Lot Runs, Hill Sprints, Sleds, or Assault Bike

Wednesday, June 7th- Sunday, June 11th

By: 0

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

By: 0

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