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Monday, May 1st- Sunday, May 7th

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** Open Gym Policies- We know there have been times where the gym has been pretty full lately. If you are doing Open Gym workouts, please keep in mind the Classes always have preference. We have no problem with athletes working on some extra things just please do not interfere with class. Stay in the back area or out of the way, check your noise level, and make sure you are not using or blocking equipment that is needed for class. If you are unsure of anything, just ask a coach. Thank you all for working with us! Open Gym activity should settle down after Regionals next month.

** Kid Policies- Kids are not allowed on the workout floor at anytime. We have been lenient with this before in the past, but we do not want to risk a kid getting hurt. If you bring your kid or kids, they have to stay up front. The only exception would be of course for the kid’s class on Saturdays at 12noon. Also, if your kids are being distracting with loud noises or crying, please attend to them. We understand they may make some noises but please check on them and do your best to not make it a distraction to other members. Thank you!

Monday, May 1st

WU- 1 Minute Stations x 3 Rounds- get in groups of 3 and start at different areas.
A) Banded Cuban Presses
B) Pass Throughs
C) Burpees

1A) Push Press- 8,8,6,6,4- Smooth pretty reps! Focus on vertical dip and drive. Strong leg drive.
1B) Strict Pull Up or Strict C2B Pull Up- 5 x 5-10 reps

Partner WOD- 20 min Amrap (split reps anyway you like)
20 Shoulder to Overhead (95/65)/(135/95)
30 Pull Ups
40 Push Ups
50 DB Snatches (50/35)/(70/50)- Set DB’s down under control please. Thanks!

Flex- Puppy Dog x 2 mins

Monday- 7pm Weightlifting Class

Warm up:
Foam roll x 10 on back, quads and hamstrings.
Regular Ultimate stretch x10/10
Dynmaic Bench Prayer stretch x10
Alternating seated straddle toe touches x10/10
Heel to butt quad pulls x10/10

1A) No feet snatch 3×3, 2×2
1B) Seated prone banded PVC row 5×20-30

2A) Clean and jerk 5×2/1

3A) Single leg squat w/stand 4×12/12
3B) Box jumps (catch in power) 4x 6
3C)Plank with weight on back 4x45sec

Tuesday, May 2nd

WU- 3 Rounds
10 BB Good Mornings
5 Worlds Greatest Stretch Per Side
10 Full Grip Thrusters

20 minutes-
1A) Deadlift- 10,10,8,8,6 – looking for smooth Touch and Go reps- No Grinding!
1B) Reverse Lunges Holding DBs, KB’s or Light Barbell on Back- 5 x 8 each leg

Partner WOD- 8 minute Amrap
Max Wall Ball Shots (20/14)
Partner out has to complete 5 Burpees during their rest period before they can switch. Switch as needed.

Bonus- 40 Hollow Rocks
Flex- Couch Stretch x 2 mins per leg

Strength WOD-
WU- See CrossFit Class

1A) Warm up to 70% of max Deadlift then do 3 reps Every minute at 70% for 10 minutes

2A) DB Walking Lunges- 4 x 20 Reps
2B) Glute Ham Rollers- 4 x 10-15 reps

3A) Core Rollouts- 3 x 10
3B) Hip Extension Hold- 3 x 30 seconds (hold a weight at your chest or put hands behind head if you need more of a challenge)

Wednesday, May 3rd

WU- 1 minute Stations x 3 Rounds
A) Pass Throughs
B) Banded Snow Angels
C) Russian KB Swings

Toes To Bar Technique Work. Or if you feel solid with your technique then go for 3-5 sets of near max reps, perfect form. Rest 1-2 minutes between sets. If you need to work on technique here is the progression-
A) Kipping Swing
B) Kipping Levers
C) Kipping Lever Plus Knees To Chest
D) Toes To Bar Maintaining Kip

Partner WOD- 2 Rounds
800 Meter Run
40 Hang Power Cleans (115/75)/(155/105)
40 Bar Facing Burpees
* Run is together, split all other reps as needed
– Scale Hang Power Clean with Deadlift or Russian KB Swing if needed

Flex- Twisted Cross x 2 mins per side

Wednesday Weightlifting Class

WU- See Monday’s Weightlifting Class

1A)Snatch balance heavyish 5×2

2A) Split jerk from rack/boxes 3×2, 2×1

3A) Front squat 4×2
3B) 1 Arm Strict DB Press 4 x 8 each arm
3C) GHR pikes. 4×10

Thursday, May 4th

WU- 3 Rounds
5 Worlds Greatest Stretch Per side
5 Pause Goblet Squats
5 Push Up to Inchworm

20 minutes
1A) Back Squat- 5 x 5 Reps (slow controlled eccentric, fire up from bottom)
1B) Glute Ham Rollers- 4 x 10 Reps

For Time- 20 minute Cap
50 Calories (Row, Bike, Ski)
50 DB Thrusters (30/20)/(50/35)
50 Pull Ups
50 Sit Ups (Abmat or GHD)
50 Box Jumps or Step Ups (24/20)
50 Handstand Push Ups
* Scale Handstand Push Ups with a Strict Press (75/45)

Flex- Pigeon x 2 mins per side

Strength Class
WU- 3 Rounds
5 Push Up to Inchworm
10 Pass Throughs
10 Hollow Rocks

1A) Strict Press- 5 x 5 reps
1B) Hang DB Snatch- 5 x 5 reps each arm

2A) 1 Arm DB or KB Overhead Carry- 3 x 150 feet
2B) Close Grip Chin Ups- 3 x near max

3A) Push Ups or Weighted Push Up (plate on upper back)- 3 x 10
3B) Feet Elevated Ring Row or Weighted Ring Row (plate on stomach)- 3 x 10
3C) Zottman Curls- 3 x 10

Friday, May 5th

WU- 3 minutes on each station
A) Row, Bike or Ski
B) 10 Pass Throughs, 5 Push Ups, repeat
C) Foam Roll Upper Back or Other Tight Areas

1A) Bench Press- 10,8,6,4
1B) Bent Over Row- 4 x 10-12 reps
* set up two bars and partner up with one or two people

With a Partner
1 minute on 1 minute off x 20 minutes- 10 rounds each
Max Calories Row, Bike or Ski

Bonus- Shoulder Rehab- A,T,Y,L x 10 each for 2 Rounds

Saturday, May 6th

7-9am Open Gym
12noon- Little Kids Class

20 Air Squats
100 foot Bear Crawl
20 Pass Throughs
100 Foot Samson Lunge
20 Calories (Row, Bike, or Ski)

Skill Work- Handstand Holds, Headstands, Kipping Handstand Push Ups, Strict Handstand Push Ups. If you feel competent with your Handstand Push Up Technique go for 3-5 sets of near max reps with 1-2 minutes rest between sets. Or you can work on the following progression.
A) Belly to the Wall Handstand Hold
B) Back to the Wall Handstand Hold
C) Back to the Wall Handstand, Lower to Headstand
D) Strict or Kipping Handstand Push Up

Partner WOD- 30 Minute Amrap
100 Calories (Bike,Row,Ski)
80 Wall Ball Shots (20/14)
60 Toes To Bar
40 Power Snatch (75/45)/(95/65)
– Scale Power Snatch with a DB Snatch (30/20) if needed. Toes To Bar can be scaled with Knees to Chest or Sit Ups

Flex- Puppy Dog x 2 minutes

Saturday, Weightlifting Class

WU- See Monday’s Weightlifting Class

1A)No contact power snatch (keep bar close) 5×3

2A) Power clean/ clean / Front squat. 5×1/1/3

3A) DB bench press 4×8
3B) Man makers with DB’s 4×8
3C) KB swing Russian heavyish. 4×15

Sunday, May 7th

10am- Erin’s Class
11am-1pm- Open Gym

Tuesday, April 25th- Monday, May 1st

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Coach Brandt is doing a special WOD Friday night at 7pm due to “winning the coin wars” from last month. He will be doing the WOD – “King Kong” in case anyone wants to come out and cheer him on. King Kong is short but intense- 3 Rounds- 1 Deadlift 455lbs, 2 Muscle Ups, 3 Squat Cleans at 255 and 4 Handstand Push Ups! Good Luck Brandt! Hopefully he smokes it like Rich Froning did-

Mike Wenger has started a CrossFit Ephrata Team for the upcoming Rugged Maniac!! The race is August 5th. The team name is “Justice League CFE” and the time slot is 11:15am. We are encouraging participants to wear a DC shirt: Superman, Batman, the Flash, Green Lantern, Wonder Woman, Cyborg, Aquaman. You can buy them at Walmart, Kmart. Any questions let Tyler or Mike Wenger know. Thanks! Here is the link-

Tuesday, April 25th

WU- 1 minute each station x 3 Rounds
A) Pass Throughs
B) Alternate Between Up Dog and Down Dog
C) Alternating Spiderman Stretch

Technique Work- Kipping Swing and Toes To Bar
Work on the following progression- Watch video Below
A) Hollow and Arch Position on the floor- Legs should be tight together and straight
B) Kipping Swing on Bar- Focus on initiating swing at the shoulders not the legs. Legs should be tight together and straight
C) Kipping Levers on Bar- See Video- Focus on really engaging lats and pulling down on bar.
D) Kipping Knees to Elbows or Chest
E) Kipping Toes to Bar
* If you are already proficient with Toes To Bar then do 3-5 sets of near max (don’t fall off the bar!) Rest 1-2 minutes between sets

Partner WOD- Split reps anyway you want- 30 minute Cap
100 DB Snatches (50/35)
100 Abmat or GHD Sit Ups
100 Cals Row or Bike
100 Burpees

Flex- Twisted Cross x 2 mins per side

Strength Class

WU- Coaches Choice

Find a comfortable but Heavy 1RM Bench Press for the Day
1A) Bench Press- 6 x 3 reps at 80% of max for the day
1B) Ring Row- 6 x 10 reps

2A) DB Strict Press- 4 x 8 reps
2B) Chin Up- 4 x almost max

3A) Bicep Curls- 3 x 12
3B) Tricep Extensions- 3 x 12

Wednesday, April 26th

WU- 3 Rounds
5 Empty Bar Deadlifts- keep bar tight to body, perfect hip hinge
200 Meter Jog
5 Kipping Swings
5 Worlds Greatest Stretch Per Side

10 minutes- Deadlift Technique Work- 5 x 5 touch and go reps- build up to weight you will do in todays workout. Smooth perfect form, no grinding.

Hero WOD- “Tillman”
Pat Tillman, former professional football player who gave up millions as an NFL player to go fight for our country after 9/11. He made the ultimate sacrifice on April 22nd 2004.

7 Rounds For Time- 30 minute cap
7 Deadlifts (315/225)- Scale as needed
200 Meter Run
15 Pull Ups
Rest 45 seconds after each round

Flex- Pigeon x 2 mins per side

Thursday, April 27th

WU- 3 Rounds- Easy Pace
10 Calories- Row, Bike or Ski
10 Pause Goblet Squats
5 Push Up to Inchworm
10 Pass Throughs

Partner WODs- split reps anyway you want
12 minute Amrap
20 Toes To Bar- scale with knees to elbows or Sit Ups
40 Wall Ball Shots (20/14)
80 Double Unders- scale with single unders, bar hops, calories (cut number in half for calories)
Rest 5 minutes
12 minute Amrap
20 Thrusters (95/65)/(135/95)
30 Box Jumps or Step Ups (24/20)
40 Calories Row, Bike or Ski

Bonus- Partner Core- 60 Core Rollouts- Slow and controlled, Keep hips forward the whole time. Switch every 10 reps

Flex- Couch Stretch x 2 mins per leg

Strength Class
WU- Coaches Choice

Work up to a comfortable but heavy 1RM Back Squat for the day then
1A) Back Squat 6 x 3 reps @ 80% of above
1B) Hip Extensions- 6 x 10 reps

2A) Single Leg Squats- 4 x 8 reps each leg
2B) Glute Ham Rollers- 4 x 12 reps

3A) Core Rollouts- 3 x 15 Reps
3B) Side Planks- 3 x 30 seconds each side

Friday, April 28th

WU- 3 Rounds
5 Power Cleans or Deadlifts
5 Strict Presses with 3 second pause at top
10 Scap Shrugs Hanging from Bar
10 Pass Throughs
50 ft Bear Crawl

Handstand Push Up Technique Work- Work on 5 sets of one or a couple of the following progressions
A) Handstand with belly to the wall- 30 second hold is the goal
B) Handstand with back to the wall- 30 second hold is the goal
C) Handstand lower down to headstand- 30 second hold in a headstand
D) Strict Handstand Push Up or Kipping Handstand Push Ups- Near max reps
* rest as needed between sets

Power Cleans (135/95)- Scale weight or with Deadlifts- Do not drop thin 10’s please
Bar Facing Burpees
Strict Pull Ups- Scale with Jumping Pull Ups or Ring Rows

Bonus- Shoulder Rehab- 3 x 10 Banded Cuban Press or use light plates

Saturday, April 29th

WU- 3 Rounds
5 Push Press or Split Jerks- 3 second Pause at the Top
10 Slow Push Ups
10 Pause Goblet Squats
30 Second Doorway Pec Stretch on Rig- each arm

15 minutes-
Push Press- 5 x 6 reps- moderate weight, focus on leg drive and vertical dip
Split Jerk Technique Work- 5 x 6 reps (try alternating your front split foot if you can) Light weight. Work on a good split. Pause in the split for a second to ensure you are in good position. Return by sliding front foot back first then back foot up to meet front foot.

Partner WOD- 20 minute Amrap- Split reps anyway you want
6 Rope Climbs- Scale with a Jumping Chin Up- Double the reps
24 Ring Dips- Scale with Bench, Box or Equalizer Dips
48 Wall Ball Shots (24/20)

Bonus- Overhead Plate or BB Sit Ups- 3 x 10-15 reps

Sunday, April 30th

10am- Erin’s Class
11am-1pm- Open Gym

Monday April 17th- Monday, April 24th

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Gymnastics Seminar this Saturday April 22nd with Coach Jefferson from Positive Fitness!!
10-11am will be intermediate gymnastic skills- Handstands, Kipping Swing, Kipping Pull Ups, Toes to Bar, etc.
11am-12 noon will be more advanced movements- Handstand Walking, Muscle Ups, etc. Cost is $10 for members, $20 for non members. You may attend both sessions if you like.

** No Kids class this Saturday April 22nd due to Gymnastics Seminar, but we will pick back up next week!

Congrats to Sammy Leid and Coach Aly for taking first place this weekend at their competition at CrossFit King of Prussia!

Mark you calendar for Cinco de Mayo – May 5th we will have a gym social at the Dock 5pm! Everyone is invited. Text Coach Davey “CFD” Becker if you will be attending. He is looking for a head count- 610-750-1811. Thanks!

Next Godwod is this upcoming Sunday- April 23rd at 6pm. Contact Phil Eby if you have any questions- 717-278-1963

Monday, April 17th

WU- 3 Rounds
10 Good Mornings- Focus on perfect Hip Hinges
10 Pass Throughs
10 Hanging Scap Shrugs
10 Goblet Squats with Light DB or KB

8 minutes to warm-up to 70% of max Deadlift or Power Clean then
Deadlift or Power Clean x 3 reps- EMOM for 10 minutes- Share a bar if needed
* We are looking for smooth pretty reps only. Focus on quality movement first.

Partner WOD- 20 minutes
Max Calories on Rower, Bike, or Ski Erg
Partner out completes 2 Rounds of Cindy before switching
Cindy= 5 Pull ups, 10 Push ups, 15 Air Squats

Flex- Puppy Dog x 2 mins

Tuesday, April 18th

WU- 1 minute on Each Station x 3 Rounds- get in groups of 3
A) Banded Cuban Presses
B) Plank to Push Up Position- Alternate lead arms
C) Russian KB Swings

Technique Work-
1A) DB or KB Hang Snatch- Work on set of 5 reps each arm
1B) Belly to Wall Handstand Holds or Belly To Wall Shoulder Taps 5 x 30 seconds or 10 reps

20 Minute Amrap
200 Meter Run
1 Rope Climb
15 Burpees
10 Toes To Bar

Scaling Options
3 Negative Chin Ups or Ring Rows for 1 Rope Climb (5 second negative)
Knees to Elbows, V-Ups or Sit Ups for Toes To Bar

Flex- Twisted Cross x 2 mins per side

Tuesday Strength WOD

WU- See CrossFit WU

1A) Push Press Work to a heavy for the day then

2A) Push Press 6 x 2 reps at 80% of above
2B) Strict C2B Pull Up- 6 x near max

3A) DB Bench Press- 4 x 8 reps
3B) Barbell Bent Over Row- 4 x 8

4A) Tabata- Alternate 20 second intervals- Push Ups and Bicep Curls

Wednesday, April 19th

45 second stations (as a group) x 3 Rounds
A) Pass Throughs
B) Alternate between Up Dog and Down Dog
C) Samson Lunges
D) Lateral Burpees over PVC

1A) Strict Press with BB or DB’s (2 second pause at the top)- 5 x 8 reps
1B) GHD Sit Ups- 3 x 10-15 (if you are new to GHD Sit Ups, start by just going to parallel. As you feel more comfortable you can increase range of motion. GHD Sit Ups can make you very sore so start out moderate)
* Make sure you get in organized groups before starting the workout so you don’t have to keep adjusting the setting on the GHD’s.

1 minute on 1 minute off x 5 Rounds- Share a box and DB’s with a partner
DB Burpee Step Ups (24/20)- DB weight (35/20)/(50/35)
Score is total reps for all 5 Rounds combined.
Just like video but you do not have to step over to the other side. Step Up and step right back down.

Flex- Pigeon x 2 mins per side

Thursday, April 20th

Dynamic Stretches- Rig to Rig
– High Knees
– Quad Stretch- Step and pull heel to butt, then switch sides
– Frankenstein Walk
– Spiderman
– Side Lunge
– Side Lunge (face same direction)
– Samson Lunges
– Bear Crawl
– Prisoner Squat and Walk or Duck Walk
– Easy Broad Jumps

1A) Back Squat- 10,8,6,4,2
1B) Box Jump- 5 x 5 reps – Do broad jumps if you do not feel comfortable jumping on a box

3 Rounds For Time
400 Meter Run
12 Front Squats (95/65)/(135/95)

Flex- Couch Stretch x 2 mins per leg

Strength Class

WU- See CrossFit WU

1A) Work to a heavy Front Squat for the day

2A) Front Squat- 6 x 2 reps @ 80% of above
2B) Hip Extensions with pause at top- 6 x 10 reps

3A) Single Leg DB Squats- 4 x 8 each leg
3B) Good Mornings- 4 x 8 reps

4A) Tabata- Body Saws

Friday, April 21st

WU- 3 min Stations- get in groups of 3
A) Row, Bike, or Ski
B) Foam Roll- T-spine, Glutes, Hamstrings, Quads
C) 10 Pass Throughs, 5 PVC Overhead Squats

1A) Glute Ham Rollers- 4 x 10
1B) Hollow Rocks- 4 x 10
1C) Wall Walks- 4 x 3
1D) Side Plank Hip Ups- 4 x 10 each side
* Looking for all exercises and reps to be slow and controlled. This is very good accessory work to help you become stronger. Occasionally we will take a day and focus on lighter accessory work. The accessory work has a lot of benefits- Allows us to work on some often neglected areas, balances the body, good for injury prevention and becoming more well rounded as an athlete. Also, easier on your body and can help you recover from tough workouts.

With a partner- 2 Rounds
Partner one- 1 min max Calories Row, Bike, or Ski
Partner two- 1 min max Calories Row, Bike or Ski
Partner one- 2 min max Calories
Partner two- 2 min max Calories
Partner one- 3 min max Calories
Partner two- 3 min max Calories

Flex- Seated Straddle x 2 mins

Saturday, April 22nd

Gymnastics Seminar at 10am with Coach Jefferson from Positive Fitness!

No Kids Class

WU- 2 Rounds
200 Meter Run
10 Hanging Scap Shrugs
10 Push Ups
5 Power Cleans or Deadlifts

Hero WOD “WES”- 40 minute time cap
800 Meter Run with 25lb Plate
14 Rounds
5 Strict Pull Ups
4 Burpee Box Jumps (24/20)
3 Cleans (power or squat) (185/125)
800 Meter Run with 25lb Plate

* Scaling Options
Run without a plate
Ring Rows or Jumping Pull Ups instead of Strict Pull Ups
Step Ups instead of Box Jumps
Deadlifts instead of Cleans

Flex- Couch Stretch x 2 mins per leg

Sunday, April 23rd

10am- Erin’s Class
11am-1pm- Open Gym

Monday, April 24th

WU- 9 minute EMOM
Min 1- 5 Push Press- 3 second pause at the top on each rep
Min 2- 5 Front Squats- 3 second pause at the bottom on each reps
Min 3- 5 Thrusters- 1 second pause in the bottom and at top
* WU can be done with light DB’s if front rack position is too difficult

1A) Thruster- 10,10,8,8,6 (strong leg drive, smooth and pretty reps)
1B) Negative Chin Ups- 5 sets with 5 second Negative. Go to near max. If you are new to Negative Chin Ups stick with no more then 5 reps. They can make you very sore. The 5 second negative can also be done with Ring Rows

15 minute – EMOM- get in groups of 3
Min 1- 15/12 Cals Row, Bike, or Ski- Or 200 Meter Run
Min 2- 10 Front Squats (95/65)/(135/95)- from the ground- scale with goblet squat if needed
Min 3- 5 Burpee Muscle Ups (Bar or Ring) or 10 Burpee Pull Ups

* Only do Muscle Ups if you feel very confident with your ability to do them. Be safe! No chicken wing or sketchy technique especially as you fatigue.

Flex- Puppy Dog x 2 mins