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Monday, June 19th- Sunday, June 25th

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Announcements-

Awesome turnout from Saturday’s Bring a Friend WOD and BBQ Party!! Thank you all for building such an awesome community!!

New Strength Cycle, Gymnastics Cycle, and Conditioning Cycle starts this week. We will retest this week of Strength Tests, Gymnastic Tests, and Conditioning tests 8 weeks from now. This is a great way to measure your progress! It’s ok if you do not hit all the tests. Try to hit the tests that are most important for your goals. For our strength lifts we will be using our maxes for percentage work in the following weeks. You may also come in during Open Gym or on the weekend to make up anything you miss this week.

CrossFit Ephrata Golf Outing will be Sunday Sept. 10th 1pm at Foxchase Golf Course! Cost will be $75 per player and includes BBQ Dinner after! Anyone can play you do not have to be a good golfer! We will do a scramble format so it will be lots of fun! Additional registration info coming soon!

Next Godwod will be Sunday June 25th 6pm at the Gym. Any questions contact Phil Eby at 717-278-1963

Monday, June 19th

New Strength, Gymnastics, and Conditioning Cycle 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 Olympic Lifting Class

WU- Coaches Choice

1A) Snatch Deadlift + Snatch Pull + Power Snatch + Squat Snatch- 5 sets (start at 70% of Power Snatch max and go up from there)

2A) Clean Deadlift + Clean Pull + Power Clean + Squat Clean- 5 sets (start at 70% of Power Clean max and go up from there)

3A) Press in Split Jerk Position- 4 x 6 reps (switch legs after 3 reps)
3B) Incline DB Row- 4 x 12 Reps
3C) Plate Sit Ups- 4 x 10 + 20 Russian Twists

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 Olympic Lifting

WU- Coaches Choice

1A) 2 Power Snatch + 2 Overhead Squat + 2 Squat Snatch- Complete a set every 2 minutes for 12 minutes- 6 sets total. You pick weight, add weight each round if you can.

2A) 2 Power Clean + 2 Front Squats + 2 Split Jerks- Complete a set every 2 minute for 12 minutes- 6 sets total. You pick weight, add weight each round if you can.

3A) Single Leg Squats- 4 x 8 each leg
3B) Glute Ham Raises or Hip Extensions- 4 x 12 reps
3C) GHD Sit up parallel hold for 20 seconds plus 10 Sit Ups- 4 Rounds

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. We will retest these exact 2 minute test 8 weeks from now. Put your scores in your phone if you want to track your progress. Make sure you test and re-test in the same order.

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) Sumo Deadlift – 5 x 5 reps
1B) Glute Ham Rollers- 5 x 12 reps

2A) DB Step Ups – 4 x 8 each leg (find a box with your leg at 90 degrees)
2B) BB Good Mornings- 4 x 10 reps

1 minute stations x 3 Rounds
3A) DB Farmers Carry (AHAP)
3B) Double DB or KB overhead Carry (AHAP)
3C) Wall Sit (slowly alternate your legs to an extended position if you want more of a challenge)

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

Youth Summer Strength and Conditioning Week 2

WU- Agility Ladder
Dynamic- Samson Lunges, Frankenstein, Side Lunges x 2, Spiderman, Inchworm

Monday-

1A) Goblet Squat or Back Squat- 4 x 10 reps
1B) Glute Ham Rollers- 4 x 10 reps
1C) Box Jumps- 4 x 5 reps
1D) DB Strict Press- 4 x 10 reps

Conditioning- Hill Sprints, Band Sprints, Sled Pushes, or other interval work

Wednesday-
1A) Bench Press- 4 x 10 reps
1B) Ring Row or Pull Up- 4 x 5-10 reps
1C) Plank- 4 x 30 seconds
1D) DB Incline Row- 4 x 10 reps

Conditioning- Hill Sprints, Band Sprints, Sled Pushes, or other interval work

Thursday-
1A) Single Leg Squat- 4 x 8 per leg
1B) Glute Ham Rollers- 4 x 10 reps
1C) Box Jumps- 4 x 10 reps
1D) Plate Sit Ups- 4 x 10 reps

Conditioning- Hill Sprints, Band Sprints, Sled Pushes, or other interval work