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Monday, September 11th- Sunday, September 17th

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Announcements-

Congrats to Chad and Gina on their Big Day last Friday!! Great wedding!!

Thank you to all who came out for the second annual CrossFit Ephrata Golf Outing! Winning team was 11 under. Ian Cassel, Shaun Leid, Jimmy Criniti, and Nick Beamesdefer. Spirit of the Outing goes to the team of Davey “CFD” Becker, Aly Wisler, Josh Sawyer, and Tyler Trettin.

Open Gym- If you are doing Open Gym workouts please be considerate of the class. The class always has priority on space and equipment. If your Open Gym workout involves lots of noise- barbell dropping, assault bikes, etc.- try to reserve them for times when the class is also doing a conditioning workout. Avoid making lots of noise when the coaches are talking or instructing the class. Also, try not to use the rig or rig squat racks during class times. We have extra squat stands in the back that can be pulled out. If you need to use the rig for pull ups, toes to bar, etc. try to use the side bars, not the front bars if the class is using them. We have no issue with people doing extra work just make sure you are looking out for the class first. Thank you! We appreciate everyone working together to ensure a great experience for our members.

Monday, September 11th

WU- 1 minute Stations x 3 Rounds
A) DB Z Press (light)
B) Banded Angels
C) Hollow Tuck or Hollow Hold

20 minutes
1A) One Arm DB Push Press- 4 x 8 each arm- You pick weight, gradually increase with perfect form
1B) One Arm DB or KB Upright Row- 4 x 8 each arm- Slow and controlled
1C) GHD Isometric Sit Up Hold- 4 x 30 seconds (hands behind head if you need more of a challenge)

“Lydia’s Off to School WOD”- Partner WOD- Split reps anyway you want
20 minute Amrap
Fit/RX
30 Pull Ups (scale with jumping pull ups or ring rows if needed)
40 Push Ups (scale with box if needed)
50 Abmat Sit Ups

Comp
2 Rope Climbs
20 Pull Ups
30 GHD Sit Ups
100 Foot Handstand Walk

Flex- Puppy Dog x 2 mins

7pm- Strength and Pure Cardio WODs will be posted soon!

Tuesday, September 12th

WU- 1 minute stations x 3 Rounds
A) Front Plate Squats – 10lbs
B) Sling Shot Band Glute Bridges
C) Plank

1A) Back Squat- 4 x 10 reps start at 60% of max- climb if you can, keep the reps smooth and pretty!
1B) GHD Isometric Hip Extension Hold- 4 x 30 seconds (hands behind head if you need more of a challenge)

3 Rounds
10 Front Squats (Wreckbag)(95/65)(135/95)
15 Wall Ball Shots (20/14) (30/20)
20 Lunges/Split Jumps
25 Air Squats
Rest 2 minutes between Rounds
* Don’t worry about score. Get in groups of 2-3. First person starts with Front Squats then moves through circuit as fast possible (with good form!) Next person starts with front squats after athlete one is done with Front Squats. Complete 3 rounds- push each other!

Flex- Couch Stretch x 2 mins

Wednesday, September 13th

WU- 1 minute stations x 3 Rounds
A) Pass Throughs
B) Push Up to inchworm
C) Double DB or KB Overhead Carry (light)- Elbows locked out, ribs pulled down

1A) Bench Press- 4 x 10 reps start at 60% of max- climb if you can, keep the reps smooth and pretty!
1B) 1 Arm DB Row- 4 x 10 each arm

3 Rounds
10 Burpee Pull Ups
15/12 Cals Ski or Row
10 Push Press (75/55)/(95/65)/(135/95)
15/12 Push Ups (scale with box if needed)
1 Heavy Box Push (100ft)
Rest 2 minutes between rounds
* Don’t worry about score. Get in groups of 2-3. First person starts with Burpee Pull Ups then moves through circuit as fast possible (with good form!) Next person starts with Burpee Pull Ups after athlete one is done with Burpee Pull Ups. Complete 3 rounds- push each other!

Flex- Twisted Cross x 2 mins per side

Thursday, September 14th

WU- Group PVC or Empty BB WU- Practice the following Positions
A) Hold starting position of deadlift (Bar at mid shin, vertical shins, flat back)
B) Practice going from Mid Shin to just above knees (push knees back)
C) Practice Full Deadlift- Mid Shin to full extension (focus on straight bar path, flat back, drive through heels, push the floor away from you)

1A) Deadlift Technique Work- 5 x 5 reps with pauses at (1 inch off floor, just above knees, and mid thigh) pause at same spots on way back down. Moderate weight, work on perfect bar path and getting stronger in positions. Don’t rush the reps, give yourself a full one second pause at each position.
1B) Body Saws with GHR- 5 x 5-10 reps- Slow and controlled, maintain hollow position!

4 Rounds- 1 minute Stations- No score just challenge yourself
A) DB Farmer Carries (AHAP) walk as far as you can in one minute
B) Handstand Hold with Belly to Wall (stay tight, noes and toes)
C) Ski or Row- 15/12 Cals

Flex- Pigeon x 2 mins per side

Friday, September 15th

WU- 2 Rounds
200 Meter Jog
10 Pass Throughs
5 Worlds Greatest Stretch Per Side
5 Light DB Thrusters

Partner WOD- 2 Rounds- 40 minute Cap
200 Meter Run
20 DB Thrusters (30/20)/(40/25)/(50/35)
10 Strict Pull Ups
400 Meter Run
40 DB Thrusters
20 Strict Pull Ups
600 Meter Run (400m run + 200m Run)
60 DB Thrusters
30 Strict Pull Ups
* Runs are together, all other reps are split anyway you want

Flex- Lizard x 2 mins per leg

Saturday, September 16th

**Kids class this Saturday at 10am- Ages 4-10. This kids class will be going on the same time as our 10am CrossFit Class. The whole family can workout at the same time! Cost is $5 for members and $10 for non members.

WU- 1 minute Stations x 3 Rounds
A) practice perfect Rowing or Ski Erg Technique
B) Light Alternating DB Snatches
C) Easy pace Burpee Box Jumps or Step Ups

9/11 Hero Partner WOD
2001 Meter Row or Ski- Buy In
10 Rounds
9 Burpee Box Jumps or Step Ups (24/20)
11 DB Snatches (30/20)/(50/35)/(70/50)
* Alternate Rounds with your Partner (each partner does 5 Rounds)
2977 Meter Row or Ski- Cash Out
* Row or Ski on same machine just switch as needed

Flex- Couch Stretch x 2 mins per leg

Sunday, September 17th

10am Erin’s Class
11am-1pm- Open Gym

Monday Strength WOD

1A) Strict Press- 5 x 5
or
5 x (1 strict Press + 3 Push Press + 5 Push Jerks)
1B) Banded Cuban Presses- 5 x 10 (slow and controlled) Use heavier crossover bands if you can

2A) One Arm DB Bench Press- 4 x 8 each arm
2B) One Arm DB Row- 4 x 8 each arm

3A) 1 Arm Overhead DB or KB Carry (AHAP) 3 x 100 feet each arm

Tuesday-

1A) Pause Front Squats- 5 x 5 – smooth reps only
or
EMOM x 10 minutes- 1 Power Clean + 1 Squat Clean + 1 Split Jerk – 70% of max clean and jerk

2A) Single Leg Squats- 4 x 8 each leg
2B) Russian KB Swing- 4 x 12 Reps (AHAP)
2C) Single Leg Hip Extension- 5 x 6 each leg

3A) Weighted Plank- 3 x 30 seconds to a minute

Wednesday-

1A) Pause Close Grip Bench Press (hands just outside chest) – 5 x 5 reps smooth reps only
1B) Band Face Pulls- 5 x 10 (pause at face) use heavier crossover bands

2A) Bent Over Rows- 4 x 10 reps
2B) Bicep Curls- 4 x 10
2C) DB Tricep Extensions – 4 x 10

3A) GHD Isometric Hold Plus Sit Ups- 3 x hold for 10 seconds then 10-20 Sit Ups

Thursday-

1A) Deadlift 5 x 5 reps (10lbs heaver then last week)
or
10 minute EMOM- 1 Power Snatch + 1 Squat Snatch + Overhead Squat- 70% of 1RM Snatch

2A) DB Walking Lunge- 4 x 20
2B) Glute Ham Rollers- 4 x 12
2C) Box Jumps- 4 x 5

3A) Side Plank Hip Ups- 3 x 10 each side- slow and controlled

Monday Pure Cardio WOD

WU- 20 cals Ski Erg, 20 Front Plate Squats
10 minute EMOM
Min 1- 15/12 Cals Ski Erg
Min 2- 15 Wall Ball Shots (20/14)
then
10 Minute Conga Box Pushes

Tuesday

WU- 20 cal Row or Ski, 20 Sit Ups, 10 Burpees
EMOM x 21 minutes
Min 1- 15/12 Cals Row or Ski
Min 2- 15 Sit Ups
Min 3- 12 Burpees

Wednesday

WU- 20 Cals, 10 Wreckbag Squat Cleans, 5 Burpee Pull Ups
20 minute Amrap
1 Box Push
20/15 Cals Row, Bike or Ski
1 Box Push
15 Wreckbag Squat Cleans
1 Box Push
10 Burpee Pull Ups

Thursday

WU- 5 Worlds Greatest Stretch Per Side, 10 Cals – Bike, Row and Ski
21 minute EMOM
Min 1- (12/9) (15/12) Cals Ski
Min 2- (12/9) (15/12) Cals Row
Min 3- (12/9) (15/12) Cals Bike