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Wednesday, June 7th- Sunday, June 11th

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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