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Monday, August 28th- Sunday, September 3rd

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Announcements-

2nd Annual CrossFit Ephrata Golf Outing- Sept 10th 1pm at Foxchase Golf Course. We still have spots available if anyone is interested. Cost is $75 which includes BBQ Dinner after. If you are already signed up, please bring your money into the gym by Sept 4th. Checks can be made out to CrossFit Ephrata. Any questions contact Tyler- 717-649-2051.

Next Godwod at the gym will be a Party on Labor Day 9/4 at 4PM. Everyone is invited! Godwod will have its 2nd annual Cornhole tournament as well as a SUPER SPECIAL SURPRISE for the kids! (be there by 4:45 for that). Please bring along something you like to eat to share. Drinks will be provided (BYOB).

Labor Day Hours- Monday Sept. 4th- Class times- 7am,9am,and 11am- Open Gym in between

Starting Sept. 5th we are going to offer a new class in the 7pm time slot. The class will be a “Pure Cardio” class. This class is exactly as it sounds- no barbells or weights, just pure cardio for 30 minutes straight. The class will run from 7-7:30pm Monday-Thursday. This is a great option if you have a busy day and just need to get in, get your heart rate up and get out! Or if you need to work on some extra conditioning this is a nice accessory. We will still have Open Gym at 7pm too and still offer our strength WOD.

New member Ellen Hoffman who is also a massage therapist will be offering some free samples of her massage work this Saturday at the gym. Ellen will be in the gym from 8am-11am this Saturday and she will be booking 20 minute free appointments for us to check out her services. If you are interested in doing a sample massage and learning about the benefits we will have time slots you can sign up for on the whiteboard. Ellen specializes in Structural Bodywork and Deep Tissues Massage.

Make sure to congratulate Paula and Kristin when you see them. Both competed in a Strongman competition this weekend! Paula took 3rd place and Kristin jumped in last minute having no prior Strongman experience. Great to see our athletes representing and using their strength!!

Monday, August 28th

WU- 1 minute Stations x 3 Rounds
A) Practice Push Press Dip Against Wall
B) Alternating Banded T’s and Y’s
C) Seated DB Press- (light weight)- keep ribs pulled down, keep arms in line with ears.

1A) Push Press- 5 x 5 reps @ 90% of 5RM
1B) One Arm DB or KB High Pull- 5 x 10 each arm- smooth and controlled reps

Partner WOD- Split reps anyway you want
15 minute Amrap
30 Pull Ups
50 Push Ups
200 Meter Run (together)

Competition Option
10 Muscle Ups
20 Strict Handstand Push Ups
200 Meter Run (together)

Flex- Twisted Cross x 2 mins per side

Tuesday, August 29th

WU- PVC Snatch WU as a Group
2 Rounds
10 Pass Throughs
5 Snatch High Pulls
5 Muscle Snatches
5 Power Snatches
5 Snatch Balances
5 Squat Snatch
– All from the hip

Technique Work- 3 High Pulls + 3 Power or Squat Snatch- All from the Hip. If you did this last week try to go slightly heavier.

“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)- Set the thin plates down nicely please!
* Scaling options for the Overhead Squat- Wreckbag Overhead Squats or Goblet Squats

Flex- Puppy Dog x 2 mins

Wednesday, August 30th

* Just a reminder we still have the 9am class. There has been demand for it so we plan on keeping it. Thank you!

WU- 3 Rounds
5 Worlds Greatest Stretch Per Side
10 Light DB Power Cleans
10 Hollow Rocks

10 Minute Amrap
Conga- Sled Pushes or Box Pushes- Moderate weight- move fast! Get in groups of 3-4
Rest 5 minutes
10 Minute Amrap
15/12 Cals (Row or Ski)
10 DB Power Cleans (35/20)/(50/35)/(70/50)
Rest 5 minutes
10 Minute Amrap
15 GHD or Abmat Sit Ups
10 Burpees

Flex- Pigeon x 2 mins per side

Thursday, August 31st

** Special Wedding WOD for Chad and Gina tonight at 6pm. All are welcome! We will still have our regular wod, but here is the Chad and Gina Wedding Wod if anyone wants to do that instead.

Chad and Gina Wedding WOD
5 Rounds
9 Handstand Push Ups
8 Burpees
1 Heavy Sled or Box Push
7 Power Cleans (135/95)

WU- 1 minute Stations x 3 rounds
A) Wreckbag Squat Cleans
B) Front Rack Stretch (bar on back, drive elbows up)
C) Samson Lunges

1A) Single Leg Squat (add DB’s or BB if you want)- 4 x 10 reps each leg
1B) Hip Extensions- 4 x 12 reps (1 second pause at the top)
1C) Legless Rope Climb- 4 x 1-2 reps or 4 x max Chin above bar hold

Alternate Full Rounds with a Partner for 10 minutes
Fit-
5 Wreckbag Squat Cleans (40/25)
5 Step Ups or Box Jumps (24/20)
RX-
5 Squat Cleans (135/95)
5 Step Ups or Box Jumps (24/20)
Comp-
5 Squat Cleans (185/125)
5 Box Jumps (30/24)

Flex- Couch Stretch x 2 mins per leg

Friday, Sept 1st

WU- 3 Rounds
100 ft Overhead Double DB Carry- Moderate weight
50 Ft Bear Crawl
5 Kipping Swings

1A) Single Arm Push Press- 4 x 10 each arm
1B) Inverted BB Row- 4 x 10 (1 second pause at the top)
1C) Core Rollouts with Glute Ham Rollers- 4 x 10 (slow and controlled)

15 minute EMOM
Min 1- 15 Toes To Bar (scale with knees to parallel, V-ups or single leg V-ups)
Min 2- 15/12 Cals (Row, Ski or Bike)
Min 3- 50 Double Unders (scale with 100 single under or 10 Burpees)

Flex- Up Dog x 2 mins

Saturday, Sept. 2nd

WU- 1 Minute Stations x 3 Rounds
A) Front Plate Squats
B) Practice Hip Hinge (Deadlifts) with BB or KB
C) Slow and Controlled Ring Rows or Inverted BB Rows

Partner WOD- Split reps anyway you want
4 Rounds
400 Meter Run
50 Wall Ball Shots (20/14)/(30/20)
30 Deadlifts (135/95)/(185/125)/(245/165)
10 Burpee Pull Ups/ C2B/ MU
* Smooth reps only! Break them up with your partner as needed. No grinding through deadlift reps!

Bonus- 3 x 15 Plate Sit Ups (45/25)

Flex- Couch Stretch x 2 mins per side

Sunday, Sept. 3rd

10am- Erin’s Class
11am-1pm- Open Gym

Strength WODs

Monday-
1A) Strict Press- 5 x 5 (5lbs heavier then last week)
or
3 x 3 Strict Press, 3 x 3 Push Press, 3 x 3 Push Jerks- Increase weight each set (try to start 5lbs heavier then last week)
1B) DB Row on Bench (prone- laying on stomach)- 4 x 10 reps (elevate bench for full range of motion)

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

3A) Overhead BB Carry- 3 x 100 feet (slightly heavier then last week)

Tuesday-

1A) Front Squat- 5 x 5 @ (5lbs heavier then last week)
or
Work up to a max for the day- try to go slightly heavier then last week- Clean Pull + Power Clean + Squat Clean + Front Squat
1B) Hip Extensions- 5 x 10 reps

2A) DB Step Ups- 4 x 8 each leg
2B) Box Jumps- 4 x 5 (as high as you can)

3A) GHD Sit Up- 3 x 10-20 (add a medball for added challenge)

Wednesday-

1A) Close Grip Bench Press (hands just outside chest) – 5 x 5 reps (5lbs heavier then last week)
1B) 1 Arm DB Rows- 5 x 12 each arm

2A) DB Tricep Extensions- 4 x 12
2B) Bicep Curls- 4 x 12
2C) Bent Over Rear Delt Raises- 4 x 12

3A) Core Rollouts- 3 x 10 (slow and controlled)

Thursday-

1A) Deadlift 5 x 5 reps (10lbs heaver then last week)
or
Work to a max for the day, try to go slightly heavier then last week- Snatch Pull + Power Snatch + Squat Snatch + Overhead Squat
1B) Seated Box Jumps- 5 x 5 (as high as you can comfortably)

2A) Single Leg RDL holding DB- 4 x 8 each leg
2B) DB or BB Lunges- 4 x 8 each leg

3A) 50 V-Ups for time- Single Leg if needed