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Monday, July 16th

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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

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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

Monday July 2nd

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Fresh start to a new month! Summer is in full swing, and life can get hectic. Set a goal for this month to improve in at least one area of your fitness. Make a simple goal and hold yourself accountable. Here is a short list of examples:

– Make it to the gym at least 3x per week no matter what
– Track your macros and calories daily
– Do extra stretching or Romwod- 3 x per week
– Come in one day extra or on the weekends to work on a specific skill you have been struggling with.

Set a goal and make it happen! You will not regret it! If you need help in any specific areas, just let us know, and we will help! We offer additional services besides class:
– Individual Nutrition Programs
– Personal Training or 30 Minute Skill Sessions
– Free Saturday Seminars

4th of July Party- 5pm at the gym! All are welcome! BYOB and a side dish if you want. We will have a couple party subs for food. Kids are welcome- Bounce house, yard games, slip n slide for kids and adults, and fireworks! Family and friends are welcome!

Wednesday 4th of July Schedule-

7am- Class
8am- FREE Clinic on Kipping, Kipping Pull Ups, and Muscle Ups! Free for all members
9am- Class
10am- Class

This week’s Saturday Seminar- First 30 minutes on improving Kipping Pull Ups and Muscle Ups (in case you can’t make it on the 4th of July). Last 30 minutes will be a Romwod flexibility session.

** Just a reminder No Open Gym between 4-7pm from now on.

Sorry for any inconveniences, but we want to make sure people are getting a good experience at our busy class times. Open gym can create too many distractions for the class. Thank you for working with us. Open Gym is still allowed during the morning times or designated open gym times. This week’s extra Open Gym times are:

Additional Open Gym Times- For Week of July 2nd
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

Accessory Injury Prevention/ Prehab work if needed- Make sure to take care of your body- Prehab work, foam rolling, stretch, eat healthy, stay hydrated and get plenty of rest!

Shoulder Injury Prevention (Prehab)
3 Rounds
10 Pass Throughs
10 Wall Presses
20 Band Pull Aparts

Knee Injury Prevention (Prehab)
Foam Roll Quads x 1 minute each leg
Couch Stretch x 2 mins per leg
then
3 Rounds
20 Lateral Sling Shot Band Walks each way
10 Heel Tap Single Leg Squats

Back Injury Prevention (Prehab)
3 Rounds
10 Bird Dogs each side
10 Cat/Camel
15 Second Hollow Hold
20 Second Side Plank each side
30 Second Plank

Week 2- 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