Blog Search

Monday, August 27th

By: 0

Announcements-

** We have a Member Survey for you to fill out. Your feedback is valuable for us to keep improving the gym! Thank you in advance! The survey link is at the bottom of the blog. Please check out the other announcements first. Have a great week!

Labor Day Class Times- September 3rd
7am, 9am, 10am – Classes
8am – Open Gym

Saved By The Barbell WOD- This Saturday September 1st. This wod is dedicated to the youth of America! Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.

Each year, rates of chronic diseases like type-2 diabetes, obesity, and liver disease – conditions once associated with the sick and elderly – rise among children, from toddlers to teenagers.

And yet each year, more schools reduce their physical education programs. Recess is becoming a thing of the past. Cafeteria food, deeply flawed nutrition education, and sugar-stocked vending machines only contribute to the problem. And schools where children grow up in poverty, food deserts, and disadvantaged communities pose even greater challenges to kids’ health.

To learn more and how you can help with donations click here- https://www.crossfit.com/foundation/crossfitforkids

4th Annual Ephrata Crabfest to benefit the Ephrata VFW is Saturday, September 8th from 11am-3pm. Great event to benefit local Veterans! Cost is $40 in advance or $50 day of the event. Tickets include- all you can eat crabs, pig roast, burgers, dogs, salads, and beverages. Cash bar, live music, raffle, small games of chance, cigar, scotch and wine tasting tent. Rain or Shine event! Tickets available at the Ephrata VFW (733-9904) or you may contact CFE member Melissa Frey- 717-314-2414 if you have questions or would like to donate. Thanks!

Thursday, August 30th- Ladies Night at Mad Chef Brewery- 7pm. Come hang out with Bekah Frey before she has her baby; she is due early September. All ladies from the gym are welcome! We wish you the best Bekah and Nate!

Suicide Football Pool at CrossFit Ephrata- Steve Diem is putting together a Suicide football pool, cost to play is $5. How it works- there will be a form on the whiteboard in the front of the gym. Simply put your name in a slot and give $5 to the pot (the cash jar at the gym). For week 1 add your team you think will win (in pen, no cheating) . If your team wins you advance to week 2. If your team loses you are out. The challenge is you can not pick the same team twice! Your pick needs to be made before the Thursday night game each week. If you do not put your team pick in then you are done! Good luck! Winner or winners split the pot!

New programs at CFE- spread the word!!

Sports Performance- 3pm – Monday, Wednesday and Friday – For all athletes (12 and up) looking to get stronger, faster and build confidence! Starts September 5th.

BoomFit- CrossFit for Baby Boomers!! Monday, Wednesday, and Friday at 7am

MEMBER SURVEY- THANK YOU! – https://www.surveymonkey.com/r/XLN7VPG

Monday, July 23rd

By: 0

Announcements-

Barbells and Brews- Mad Chef Brewery Fundraiser this Saturday!

This Saturday’s WOD (July 28th) will be dedicated to support “Our House” – La Casa De Todos, Inc. an orphanage located in Puerto Rico. Member Francisco Ramirez has worked extensively with this charity. Mad Chef Brewery crew will be at the gym along with DJ Lance Kopp to get you moving for your workout! There will be a Silent Auction on themed baskets to bid on, a donation jar, and beer! Yes, beer! You do not need to show up on the fundraising day to give; there will be a designated jar on the desk. Your gift will help provide a new kitchen for 23 children, 3 families, and battered women. If you have any questions please contact Lorie Goodman, Marcia Kurtz, or Francisco Ramirez. Thank you!

* Just a reminder we are now offering 3 classes on Saturday- 8am, 9am, and 10am

Ladies Social this Thursday 6pm at Black Forest Brewery! All ladies are welcome to come and hang out! Enjoy!

2018 CrossFit Ephrata Golf Outing will be at Foxchase Golf Course- August 18th at 1pm. BBQ dinner after. Cost is $80 per player. Tyler needs to know by August 1st if you are playing. Text Tyler at 717-649-2051 to confirm your spot. Anyone is welcome to play. You do not need to be a member at CFE. Thank you!

Additional Open Gym Times- For Week of July 22nd
Monday- 10am-12pm, 2:30-4pm
Tuesday- 10am-12pm, 2:30-4pm
Wednesday- 10am-12pm- 2:30-4pm
Thursday- 10am-12pm, 2:30-4pm
Friday- 10am-12pm, 2:30-4pm

Week 6- Summer Athletes

WU- Agility Ladder- 2 feet, hop scotch, lateral 2 feet in 2 feet out, one foot, lateral plank walk

1 minute stations-
A) Wall Presses and Pass Throughs x 2
B) Plank and Side Planks (30 seconds) x 2
C) Squat and Hip Hinge x 2

Monday- 20 minutes
A) Goblet or Back Squat- 6 reps
B) Ring Row- 10 reps
C) Box Jump- 10 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Tuesday- 20 minutes
A) Trap Bar or KB Deadlifts- 6 reps
B) Chin Up or Ring Row- 10 reps
C) Bench Press- 6 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Wednesday- 20 minutes
A) DB Lunges- 20 reps
B) Pull Up or Ring Row- 10 reps
C) One Arm Press- 6 reps each arm

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Thursday- 20 minutes
A) Trap Bar or KB Deadlift- 6
B) Chin Up or Ring Row- 10 reps
D) Bench Press- 6 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Monday, July 16th

By: 0

Announcements-

This Saturday’s WOD (July 21st) will be dedicated to Ethan Sipe. Ethan is friends to many members at our gym. On July 4th, he was critically injured in a jet skiing accident. His brother Brady was able to save his life with his life guarding background. Ethan was taken to Lancaster General Hospital with a broken pelvis along with bleeding and swelling of the brain. He is currently in a medically-induced coma and he has had surgery on his pelvis. This Saturday’s WOD will be dedicated to Ethan’s recovery. If you would like to make a donation, there will be a container on the desk with all money going to Ethan’s recovery. There is also a go fund me link if you would prefer to donate through that- https://www.gofundme.com/6jh76-fundraiser-for-ethan
If you have any questions, feel free to contact Bobby Nye- 717-945-8788. Thank you!

Barbells and Brews- Mad Chef Brewery Fundraiser- July 28th
Next Saturday’s WOD (July 28th) will be dedicated to support “Our House” – La Casa De Todos, Inc. an orphanage located in Puerto Rico. Member Francisco Ramirez has worked extensively with this charity. Mad Chef Brewery crew will be at the gym along with DJ Lance Kopp to get you moving for your workout! There will be a Silent Auction on themed baskets to bid on, a donation jar, and beer! Yes, beer! You do not need to show up on the fundraising day to give; there will be a designated jar on the desk. Your gift will help provide a new kitchen for 23 children, 3 families, and battered women. If you have any questions please contact Lorie Goodman, Marcia Kurtz, or Francisco Ramirez. Thank you!

* Just a reminder we are now offering 3 classes on Saturday- 8am, 9am, and 10am

2018 CrossFit Ephrata Golf Outing will be at Foxchase Golf Course- August 18th at 1pm. BBQ dinner after. Cost is $80 per player. Tyler needs to know by August 1st if you are playing. Text Tyler at 717-649-2051 to confirm your spot. Anyone is welcome to play. You do not need to be a member at CFE. Thank you!

Congrats to everyone who competed at Test Your Metal last weekend!! We had a lot of athletes represent CrossFit Ephrata!! Looked like lots of fun!!

Additional Open Gym Times- For Week of July 16th
Monday- 10am-12pm, 2:30-4pm
Tuesday- 10am-12pm, 2:30-4pm
Wednesday- 8am-9am
Thursday- 10am-12pm, 2:30-4pm
Friday- 10am-12pm, 2:30-4pm

Week 5- Summer Athletes

WU- Agility Ladder- 2 feet, hop scotch, lateral 2 feet in 2 feet out, one foot, lateral plank walk

1 minute stations-
A) Wall Presses and Pass Throughs x 2
B) Plank and Side Planks (30 seconds) x 2
C) Squat and Hip Hinge x 2

Monday- 20 minutes
A) Goblet or Back Squat- 8 reps
B) Ring Row- 10 reps
C) Push Up- 10 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Tuesday- 20 minutes
A) Trap Bar or KB Deadlifts- 8 reps
B) Chin Up or Ring Row- 10 reps
C) Box Jump- 10 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Wednesday- 20 minutes
A) Single Leg Squats- 8 reps
B) Pull Up or Ring Row- 10 reps
C) Bench Press- 8 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Thursday- 20 minutes
A) Trap Bar or KB Deadlift- 8
B) Chin Up or Ring Row- 10 reps
D) One Arm Press- 8 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Monday, July 9th

By: 0

Announcements-

Congrats to Rob Adams on qualifying for the 2018 Granite Games! This is one of the biggest CrossFit Competitions in the country! Rob will be going to Minnesota Sept. 6th-9th to compete. Congrats Rob!! Hard work pays off!

Saturdays Class Schedule- We are going to add an 8am CrossFit Class on Saturdays instead of the 8am Seminar. We have had more requests for an earlier class on Saturdays so we are going to add this class in place of the 8am seminar.

Saturdays new schedule is-
7am- Open Gym
8am- CrossFit
9am- CrossFit
10am- CrossFit

Additional Open Gym Times- For Week of July 9th
Monday- 10am-12pm, 2:30-4pm
Tuesday- 10am-12pm, 2:30-4pm
Wednesday- 8am-9am
Thursday- 10am-12pm, 2:30-4pm
Friday- 10am-12pm, 2:30-4pm

Week 4- Summer Athletes

WU- Agility Ladder- 2 feet, hop scotch, lateral 2 feet in 2 feet out, one foot, lateral plank walk

1 minute stations-
A) Wall Presses and Pass Throughs x 2
B) Plank and Side Planks (30 seconds) x 2
C) Squat and Hip Hinge x 2

Monday- 20 minutes
A) Goblet or Back Squat- 8 reps
B) Ring Row- 10 reps
C) Push Up- 10 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Tuesday- 20 minutes
A) Walking Lunges- 20 reps
B) Chin Up or Ring Row- 10 reps
C) Box Jump- 10 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Wednesday- 20 minutes
A) Goblet or Back Squat- 8 reps
B) Pull Up or Ring Row- 10 reps
C) 1 arm Press- 8 each arm

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs

Thursday- 20 minutes
A) Single Leg Squats- 8 each leg
B) Chin Up or Ring Row- 10 reps
D) Bench Press- 8 reps

Conditioning- Sleds, Hills, Run or Bike Intervals, Shuttle Runs