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Monday, August 7th- Sunday, August 12th

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Announcements-

This is a Re-Test Week! We did these strength, gymnastic, and conditioning tests 8 weeks ago. Time to re-test and see your improvement! Never sacrifice your form to hit a PR. If your form improves we consider that a PR as well. It’s easy to get caught up in the numbers and hitting PR’s (especially during the CrossFit Games) but always keep in mind that quality of movement is the most important. The majority of us are training for longevity and health not the CrossFit Games. Good Luck!

Barbells and Brews Event- August 19th 1pm at CrossFit Ephrata!! We will have a sign up sheet later this week in the gym. This event should be a lot of fun! We are going to have a couple beers on tap from Mad Chef Brewery, a pig roast, and fun team games! Hope you all can make it. No pressure to drink, you may come for pig roast, games, etc.

Congrats to everyone who completed the Rugged Maniac Race!! Looked like a lot of fun! Always good to challenge yourself and enjoy the benefits of your fitness!

Erin and I are excited to get back to the gym this week! We enjoyed our time in Wisconsin and at the CrossFit Games. We miss our CrossFit Ephrata Family though!! See you soon!

Next Godwod is this Sunday 8/13 – 6pm at the gym. Everyone is always welcome! Contact Phil Eby 717-278-1963 or Crystal Eby 717-278-1965 for more info. Also, SAVE THE DATE! Labor Day 9/4, Godwod is having a party at the gym to celebrate 1 year anniversary and 2nd annual corn hole tournament! Open to everyone from CrossFit Ephrata! Kids are welcome too!

Monday, August 7th

Strength, Gymnastics, and Conditioning Cycle Re-test starts today!!

WU- 3 Rounds
15 Sling Shot Lateral Band Walks each way (band around knees or ankles)
10 Goblet Squats
100 ft Overhead Plate Carry (45lbs)- Stomach tight, ribs pulled down, head through shoulders

20 minutes- Find a 3RM Back Squat- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar. Grab a spotter if you need one.

3 Rounds with a Partner- Split reps anyway you want
30 DB Thrusters (25/15)/(35/20)/(50/35)
30 Burpees on to plate
30 Plate Sit Ups (45/25)- watch video

Flex- Couch Stretch x 2 mins per leg

Monday Strength Class

WU- Coaches Choice

1A) Clean Pull + Power Clean + Squat Clean- Work to a max for the day or Front Squat- 5 x 5
1B) Glute Ham Rollers- 4 x 12 or single leg x 6 each leg

2A) Power Snatch- 5 x 3 Reps (70% or more) or Romanian Deadlift- 5 x 5 reps
2B) Box Jump- 5 x 5
2C) DB Walking Lunges- 5 x 20

3A) Side Plank- 3 x 20 seconds each side
3B) Hollow Hold- 3 x 20 seconds each side
3C) Plank- 3 x 30 seconds

Tuesday, June 20th

WU- 2 Rounds
Dynamic Hip Flexor Stretch x 10 per side (put a pad or gymnastics mat under knee if needed)
Dynamic Pec Stretch on Rig x 10 per side
Plate Good Morning (45/25) x 10
Plate Overhead Press (45/25) x 10

1A) DB Snatch Technique Work- 4 x 5 reps each arm
1B) Banded Y,T,A- 4 x 10 each- Stomach tight, ribs pulled down. Focus on pulling with upper back

Conditioning Test-
4 Rounds
400 Meter Run (sub 500 meter row or 20/15 Cals)
20 Alternating DB Snatch (35/20)/(50/35)/(70/50)

Bonus- Planks- 3 x 30 seconds to a minute- Add weight if you can
Flex- Lizard x 2 mins per side

Tuesday Strength
WU- Coaches Choice

1A) Strict Press- 10,8,6,4
1B) Chin Up add weight if you can- 4 x 5 reps

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

3A) Poliquin Raises- 4 x 10
3B) Banded Tricep Push Downs- 4 x 20 reps
3C) Body Saws on GHR- 4 x 10

Wednesday, June 21st

WU- 1 minute Stations x 3 Rounds
A) Overhead Plate Walking Lunge (light plate)
B) Pass Throughs
C) Goblet Squats

Bench Press- Find a 3RM- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar. Grab a spotter if you need one.

10 Minute Amrap
Fit-
10 Push Press (75/45)
10 Front Squats (75/45)
20 Bar Hops

RX-
10 Push Press (95/65)
10 Front Squats (95/65)
20 Bar Hops

Competition-
10 Push Press (115/75)
10 Front Squats (115/75)
40 Double Unders

** Set bars down nicely please! Help prevent our plates from breaking. Thank you

Flex- Twisted Cross x 2 mins per side

Wednesday Strength Class

WU- Coaches Choice

1A) Snatch Pull + Power Snatch + Squat Snatch- Work up to max for the day or Deadlift – 5 x 5
1B) DB Step Ups- 5 x 6 each leg

2A) Back Squat- 3 x 10 reps (70% of max)
2B) Split Jump- 3 x 10 (10 total, 5 each leg)

3A) GHD Sit Up- 3 x 10-20
3B) Hip Extensions- 3 x 10-20

Thursday, June 22nd

WU- 1 minute Stations x 3 Rounds
A) Overhead Plate Stretch with Wall Ball Under Shoulders (elbows straight, ribs pulled down) – light weight (10lbs)
B) Push Up to inchworm
C) Reverse Lunges with Twist- Twist towards front leg to stretch out hip flexor.

Gymnastics Tests- 2 minutes on each exercise with 1 minute rest between exercises.

2 minutes on each exercise, 1 minute rest between exercises.
A) Max Push Ups or Max Strict Handstand Push Ups
B) Max 45 degree Ring Rows or Max Strict Pull Ups
C) Max Ab mat Sit Ups or Max Toes To Bars
D) Max Burpee Step Ups (24/20) or Max Burpee Box Jumps (24/20)
** Looking for good form with all movements. Full range of motion and smooth form on all movements. Do not sacrifice form or cheat your reps just to get a higher number.

4 Rounds
400 Meter Run or 500 Meter Row or 20/15 Calories
Rest 1 minute between rounds

Flex- Lizard x 2 mins per side

Thursday Strength Class

WU- Coaches Choice

1A) DB Strict Press- 4 x 10 reps
1B) Pull Up or Negative Pull Up- 4 x max in 30 seconds

2A) Weighted Push Up or Regular Push Up- 4 x 10 reps
2B) Ring Row or BB Inverted Row- 4 x 10 reps

3A) DB Power Cleans- 4 x 10
3B) Dips or choice (bench, equalizer, rings)- 4 x near max
3C) Strict Toes to Bar or raise legs as high as you can- 4 x 10

Friday, June 23rd

WU- 3 Rounds
10 BB Good Mornings
10 Dynamic Puppy Dog on Box or Bench
10 Light DB Power Cleans

Deadlift- Find a 3RM- We are looking for smooth reps perfect form reps!! Do not sacrifice your form. This should be a challenge but with a major emphasis on quality of movement over the number on the bar.

Fit-
21-15-9
DB Power Cleans (30/20’s)
Ring Rows
Burpees

RX-
21-15-9
DB Power Cleans (40/25’s)- 21-15-9
Burpee Chest to Bar Pull ups- 12-9-6

Comp-
DB Power Cleans (50/35’s)- 21-15-9
Burpee Ring Muscle Ups- 9-6-3

Flex- Puppy Dog x 2 mins

Saturday, June 24th

WU- 2 Rounds
100 Ft. Overhead Plate Walk (45/25)
10 Push Press with Pause at top
5 Worlds Greatest Stretch Per side
10 Sumo Deadlift High Pulls

10 minutes- practice rowing technique- get in small groups and share rowers. Rotate a new person on the rower every 30 seconds. focus on proper rowing technique as well as fast transitions in and out of the rower.

Conditioning Test- “Fight Gone Bad”
3 Rounds- 1 minute on each stations with a 1 minute rest between rounds. Score will be your lowest total rep round.

1 minute stations x 3 Rounds
A) Wall Ball Shots (20/14)
B) Sumo Deadlift to High Pulls (75/55)
C) Box Jumps (24/20)- scale with step ups if needed
D) Push Press (75/55)
E) Calories on Rower
F) Rest
* Set bars down under control please. Save our thin bumper plates. Thanks!

Flex- Pigeon x 2 mins per side

Sunday, June 24th

10am- Erin’s Class
11am-1pm- Open Gym