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Monday, May 21st- Test Week!!

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Announcements-

8am Saturday Seminar this week- Gymnastics Skill Work!! We will pick a few skill areas to work on based on who shows up! Come with a gymnastics skill to work on- Kipping Swings, Toes To Bar, Handstand Push Ups, Handstand Walking, Muscle Ups, etc.

Kids Class- This Saturday at 11am with Coach Jen. Ages 4-10, $5 for members, $10 for non members.

Memorial Day Schedule – We will be doing the Hero WOD- Murph. Everyone can do it! We will have options for every level.

Memorial Day Murph Class Times- 6am, 8am, and 10am- The gym will be open from 6am-11:30am. If you prefer a smaller class you may have to get up early for the 6am or come a little later at 10am. 8am could be a popular time slot. You can also come in anytime in between the classes to do Murph or Open Gym.

New Classes- QuickFit and BoomFit!!

QuickFit!! We are going to try a new 30 minute class called QuickFit. If the class is well attended, we will keep it. QuickFit will be just the metcon portion of our workouts. No Barbell or Gymnastics movements. This class is intended for people who are short on time or just want to get in and out quickly or for people who aren’t as interested in barbell or gymnastics movements. QuickFit class will start May 22nd and run at the following times-
Tuesday- 7am and 7pm
Thursday- 7am and 7pm (we will still have our regular CrossFit Class at this time too)
Saturday- 7am

Here is a sample QuickFit workout-
Warm up- 2 Rounds- 5 Worlds Greatest Stretch Per side, 30 second Plank, 10 Air Squats
15 minute Amrap
10 Wall Ball Shots
10 Sit Ups
10 Cals Assault Bike
10 Ring Rows

This class if Free for current members. We are also going to offer a separate QuickFit Membership for $80/month. If you know anyone who would be interested, please spread the word! If you have any questions, contact Tyler at 717-649-2051. Thanks!

BoomFit!! Starting June 4th we will have a CrossFit Class geared toward Baby Boomers! This class will run at 7am on Monday, Wednesday, and Friday. This class will focus on light weight or bodyweight movements, flexibility, balance, and light conditioning. A great class to improve general fitness for our older, wiser members! This class is free for any of our current members if they want to try it. We will also offer a separate BoomFit membership for $100/month. If you know someone who could benefit from this program, please spread the word! Any questions contact Tyler at 717-649-2051. Thanks!

Summer Athlete Program- Summer Athletes’ (Middle School and High School) program starts June 18th through August 9th. Classes will be Monday, Tuesday, Wednesday, and Thursday at 10am. This will be a full strength and conditioning program to improve Strength, Speed and Conditioning. Cost is $200 for non-members’ kids or $150 for current members’ kids. If you have any questions or want to sign up your kids, contact Tyler at 717-649-2051. Thanks!

Accessory Options This Week- We would suggest completing the accessory work 1-2x per week

Pull Up/ Back Strength Work-
3 Rounds
5-10 Strict Ups- Use a band if needed, slow and controlled on the way down
10 Inverted Barbell Rows
Rest 1 minute and repeat

HSPU/ Pressing Strength Work-
3 Rounds
5 Strict Press at 70% of max (add a little weight from last week if you can)
10 Push Ups- Challenging version but unbroken- use a box if needed or do 5 Negatives
Rest 1 minute and repeat

Core Work-
3 Rounds
20 Sit Ups
1 Minute Plank

Shoulder Injury Prevention (Prehab)
Pass Throughs x 2 mins
then
3 Rounds
Prone (on stomach) on Incline Bench-
10- Y’s (light weight (2-5lbs for all exercises)
10- T’s
10- Cuban Presses
Rest as needed

Knee Injury Prevention (Prehab)
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
20 Second Side Plank each side
30 Second Plank
10 Single Leg Romanian Deadlifts each leg (keep arched back)- Light weight- 10-20lbs

Strength WODs
Re-Test Week!
Day 1

1A) Back Squat- 1RM Test

2A) Deadlift- 1RM Test

3A) DB Walking Lunge- 4 x 20
3B) Glute Ham Raises- 4 x 10

4A) Core Rollouts- 3 x 10

Day 2

1A) Squat Snatch- 1RM

2A) Snatch Pull- 4 x 5 at 80% of Snatch Max

3A) Strict Press- 1RM
3B) T- Bar Row- 4 x 15 Reps

4A) KB or DB Side Bends- 3 x 20 each side

Day 3

1A) Front Squat- 1RM

2A) Good Mornings- 4 x 10 at 25% of Deadlift Max

3A) Single Leg Squat- 4 x 8 each leg- Medium weight
3B) Back Extensions on GHD- hold weight at chest- 4 x 10

4A) Hollow Hold- 3 x 30 Seconds

Day 4

1A) Power Clean- 1RM

1B) Push Jerk- 1RM

3A) Bench Press- 1RM
3B) Pull Up- Add weight if you can- 4 x 5 Reps

4A) Side Plank- 3 x 30 Seconds Each Side

Engine WODs

Re-test!

Day 1

2K Row- For Time

Day 2

For Time
5 Rounds
20 Air Squats
10 Bar Facing Burpees

Day 3

1 minute on 1 minute off- Max Calories- 20 minutes
(Row, Ski, or Bike)

Day 4

1 Mile Run

Monday, May 14th

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Announcements-

Healthy Nutrition Social!! This Sunday, May 20th- 6pm at the gym- Please bring a healthy meal or side dish to the social along with the recipe (typed or handwritten) and macros (if possible). After the social, Erin will post the recipes on our website for us to have access to them. Please indicate what dish or side dish you will be bringing in a Facebook comment on the event page. Also, bring your own drink(s) to consume while we eat. If you are unsure if your meal is healthy enough, send Erin the info, and she will let you know! Here is the Facebook group page to learn more and to indicate that you can come- https://www.facebook.com/events/218875178700073/

This Week’s 8am Saturday Seminar is Nutrition 101! Coach Erin will be going over strategies to shed fat and going over the basics of nutrition and how to incorporate it in your life! This will also be a questions and answer session. If you are struggling with nutrition, feel free to come with any questions you have.

New Classes- QuickFit and BoomFit!!

QuickFit!! We are going to try a new 30 minute class called QuickFit. If the class is well attended, we will keep it. QuickFit will be just the metcon portion of our workouts. No Barbell or Gymnastics movements. This class is intended for people who are short on time or just want to get in and out quickly or for people who aren’t as interested in barbell or gymnastics movements. QuickFit class will start May 22nd and run at the following times-
Tuesday- 7am and 7pm
Thursday- 7am and 7pm
Saturday- 7am

Here is a sample QuickFit workout-
Warm up- 2 Rounds- 5 Worlds Greatest Stretch Per side, 30 second Plank, 10 Air Squats
15 minute Amrap
10 Wall Ball Shots
10 Sit Ups
10 Cals Assault Bike
10 Ring Rows

This class if Free for current members. We are also going to offer a separate QuickFit Membership for $80/month. If you know anyone who would be interested, please spread the word! If you have any questions, contact Tyler at 717-649-2051. Thanks!

BoomFit!! Starting June 4th we will have a CrossFit Class geared toward Baby Boomers! This class will run at 7am on Monday, Wednesday, and Friday. This class will focus on light weight or bodyweight movements, flexibility, balance, and light conditioning. A great class to improve general fitness for our older, wiser members! This class is free for any of our current members if they want to try it. We will also offer a separate BoomFit membership for $100/month. If you know someone who could benefit from this program, please spread the word! Any questions contact Tyler at 717-649-2051. Thanks!

Summer Athlete Program- Summer Athletes’ (Middle School and High School) program starts June 18th through August 9th. Classes will be Monday, Tuesday, Wednesday, and Thursday at 10am. This will be a full strength and conditioning program to improve Strength, Speed and Conditioning. Cost is $200 for non-members’ kids or $150 for current members’ kids. If you have any questions or want to sign up your kids, contact Tyler at 717-649-2051. Thanks!

Accessory Options This Week- We would suggest completing the accessory work 1-2x per week

Pull Up/ Back Strength Work-
3 Rounds
5-10 Strict Ups- Use a band if needed, slow and controlled on the way down
10 Inverted Barbell Rows
Rest 1 minute and repeat

HSPU/ Pressing Strength Work-
3 Rounds
5 Strict Press at 70% of max
10 Push Ups- Challenging version but unbroken- use a box if needed or do 5 Negatives
Rest 1 minute and repeat

Core Work-
3 Rounds
10 Core Rollouts
10 Side Plank Hip Ups each side
20 Second Hollow Hold

Shoulder Injury Prevention (Prehab)
Pass Throughs x 2 mins
then
3 Rounds
Prone (on stomach) on Incline Bench-
10- Y’s (light weight (2-5lbs for all exercises)
10- T’s
10- Cuban Presses
Rest as needed

Knee Injury Prevention (Prehab)
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
20 Second Side Plank each side
30 Second Plank
10 Single Leg Romanian Deadlifts each leg (keep arched back)- Light weight- 10-20lbs

Strength WODs

Day 1

1A) Back Squat- 5 x 2 reps @ 90% of max
1B) Glute Ham Rollers- 4 x 10-15 reps

2A) Deadlift- 5 x 2 reps @ 90% of max
2B) DB Walking Lunges- 5 x 20 each leg

4A) Hollow Hold- 4 x 30 Seconds
4B) Single Leg RDL’s- 4 x 8 each leg

Day 2

1A) Squat Snatch- 2 Reps every 2 minutes x 10 mins- 90% of max

2A) Snatch Deadlift- 4 x 5 at 110% of Snatch Max- focus on good position of the floor. Butt down, chest up.

3A) Strict Press- 5 x 2 reps @ 90% of max
3B) T- Bar Row- 5 x 10 Reps- Pause at the top

4A) KB or DB Side Bends- 3 x 20 each side
4B) GHD Sit Up to Parallel With Weight On Chest- 3 x 20

Day 3

1A) Front Squat- 5 x 2 reps @ 90% of max
1B) Glute Ham Raises- 5 x 10-15

2A) Good Mornings- 4 x 8 at 35% of Deadlift Max
2B) Single Leg Squat Holding DB’s- 4 x 6 each leg

3A) Hollow Rocks- 3 x 20
3B) Back Extensions on GHD- 3 x 20

Day 4

1A) Power Clean- 2 reps every 2 minutes x 10 mins @ 90% of max

2A) Push Jerk- 2 reps every 2 minutes x 10 mins @ 90% of max

3A) Bench Press- 5 x 2 reps @ 90% of max
3B) Wide Grip Pull Ups 5 x max reps

4A) Side Plank- 3 x 40 Seconds Each Side
4B) V Ups- 3 x 20

Engine/Cardio WODs

Day 1

Row- 300 Meters rest 30 seconds x 10 rounds

Day 2

2 Rounds
Run 200 Meters
rest 30 seconds
Run 400 Meters
rest 1 minute
Run 800 Meters
Rest 2 minutes

Day 3

Tabata Ski
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Row
Rest 1 minute
Tabata Air Squats

Day 4

Parking Lot Run – Length of parking lot, down and back
EMOM for 15 minutes.

Monday, May 7th

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Announcements-

Good Luck to Luann Scribani, Marie Stauffer, and Glenda Klaassen as they compete in the Lancaster Senior Games this Monday at Spooky Nook!!

This week’s Saturday Seminar at 8am is on STRENGTH! The importance of Strength for CrossFit and for Life!

New Class- QuickFit!! We are going to try a new 30 minute class called QuickFit. If the class is well attended, we will keep it. QuickFit will be just the metcon portion of our workouts. No Barbell or Gymnastics movements. This class is intended for people who are short on time or just want to get in and out quickly or for people who aren’t as interested in barbell or gymnastics movements. QuickFit class will start May 22nd and run at the following times-
Tuesday- 7am and 7pm
Thursday- 7am and 7pm
Saturday- 7am

Here is a sample QuickFit workout-
Warm up- 2 Rounds- 5 Worlds Greatest Stretch Per side, 30 second Plank, 10 Air Squats
15 minute Amrap
10 Wall Ball Shots
10 Sit Ups
10 Cals Assault Bike
10 Ring Rows

This class if Free for current members. We are also going to offer a separate QuickFit Membership for $80/month. If you know anyone who would be interested, please spread the word! If you have any questions, contact Tyler at 717-649-2051. Thanks!

We have had a few questions from people on improving their mobility and flexibility. We will be doing some more mobility seminars so keep a lookout for those, but in the mean time, if you have specific tight areas you need to work on, feel free to let any of the coaches know. We can give you some specific drills or stretches to work on, or we can write an individualized mobility/flexibility program. If you are just looking for general flexibility and recovery work, I would highly recommend www.romwod.com to keep you accountable. This is a great program for hitting your entire body with a daily routine to improve flexibility and recovery. I believe romwod offers a 10 day free trial, so check it out at www.romwod.com. Another similar option is Mobilitymvmnt.com – both are great programs to keep you accountable with your flexibility work. Lastly, my favorite routine for improving overhead squat or snatch flexibility is free on youtube compliments of Physical Therapist Dan Pope. Very good routine! Check it out-

Summer Athlete Program- Summer Athletes’ (Middle School and High School) program starts June 18th through August 9th. Classes will be Monday, Tuesday, Wednesday, and Thursday at 10am. This will be a full strength and conditioning program to improve Strength, Speed and Conditioning. Cost is $200 for non-members or $150 for current members. If you have any questions or want to sign up your kids, contact Tyler at 717-649-2051. Thanks!

Healthy Nutrition Social!! Sunday, May 20th- 6pm at the gym- Please bring a healthy meal or side dish to the social along with the recipe (typed or handwritten) and macros (if possible). After the social, Erin will post the recipes on our website for us to have access to them. Please indicate what dish or side dish you will be bringing in a Facebook comment on the event page. Also, bring your own drink(s) to consume while we eat. If you are unsure if your meal is healthy enough, send Erin the info, and she will let you know! Here is the Facebook group page to learn more and to indicate that you can come- https://www.facebook.com/events/218875178700073/

Weight Loss Accountability Program- Coach Erin is going to run a trial Weight Loss Accountability Program. Here is how it works- A cycle in the program will run for 4 weeks. Each week you are required to turn in a food log (on time) and do a weekly weigh in. You are also required to set a goal of your choice for the month – weight loss, eliminating soda, eliminating sugar, etc. The cost of the program is $100, BUT every week you turn in a food log and do a weigh in, you will get $10 back. If you turn in your food logs, do your weekly weigh ins, and hit your 4 week goal at the end, you will get $10 for each week plus an additional $20 for hitting your goal. If you stick with it, turn in all of your food logs, do your weigh ins, and hit your goal, you will receive $60 back! Hopefully, that means it will only cost you $40 in the end. If you miss any food logs or weigh ins, you will not get your money back. Erin is looking to try this with 5 people. If you are interested in trying it, contact Erin at 717-371-8786. Thanks!

Accessory Options This Week- We would suggest completing the accessory work 1-2x per week

Pull Up/ Back Strength Work-
3 Rounds
5 Negative Pull Ups
10 Incline DB Rows with a pause at the top
Rest 1 minute and repeat

HSPU/ Pressing Strength Work-
3 Rounds
5 Negative Handstand Push Ups (kick up to the wall and lower to a headstand as slow as you can)
10 DB Strict Presses (challenging but doable weight)
Rest 1 minute and repeat

Core Work-
3 Rounds- Durante Core
10 Hollow Rocks
10 V- Ups
10 Knee Tucks
10 Second Hollow Hold
Rest 1 minute

Shoulder Injury Prevention (Prehab)
3 Rounds
20 Band Pull Aparts
20 Banded No Moneys
10 Wall Presses
Rest as needed

Knee Injury Prevention (Prehab)
3 Rounds
10 Lateral Box Step Ups
20 Sling Shot Glute Bridges
Couch Stretch x 2 mins per leg

Back Injury Prevention (Prehab)
3 Rounds
10 Bird Dogs each side
10 Cat/Camel
20 Second Side Plank each side
30 Second Plank
10 Romanian Deadlifts with Pause at bottom – Stretch Hamstrings, Keep Arched Back

Strength WODs

Day 1

1A) Back Squat- 4 x 3 reps @ 85% of max
1B) Glute Ham Rollers- 4 x 10-15 reps

2A) Deadlift- 4 x 3 reps @ 85% of max
2B) DB Walking Lunges- 4 x 20 each leg

4A) Hollow Hold- 4 x 30 Seconds
4B) Single Leg RDL’s- 4 x 8 each leg

Day 2

1A) Squat Snatch- 2 Reps every 2 minutes x 12 mins- 85% of max

2A) Snatch Pull- 4 x 3 at 105% of Snatch Max

3A) Strict Press- 4 x 3 reps @ 85% of max
3B) T- Bar Row- 4 x 10 Reps- Pause at the top

4A) KB or DB Side Bends- 3 x 20 each side
4B) GHD Sit Up to Parallel With Weight On Chest- 3 x 20

Day 3

1A) Front Squat- 4 x 3 reps @ 85% of max
1B) Glute Ham Raises- 4 x 10-15

2A) Good Mornings- 4 x 8 at 35% of Deadlift Max
2B) Single Leg Squat Holding DB’s- 4 x 6 each leg

3A) Hollow Rocks- 3 x 20
3B) Back Extensions on GHD- 3 x 20

Day 4

1A) Power Clean- 2 reps every 2 minutes x 12 mins @ 85% of max

2A) Push Jerk- 2 reps every 2 minutes x 12 mins @ 85% of max

3A) Bench Press- 4 x 3 reps @ 85% of max
3B) Wide Grip Pull Ups 4 x max reps

4A) Side Plank- 3 x 40 Seconds Each Side
4B) V Ups- 3 x 20

Engine/Cardio WODs

Day 1

3 Rounds
Row- 200 Meters, rest 20 seconds
Row- 400 Meters, rest 40 seconds
Row- 600 Meters, rest 1 minute

Day 2

3 Rounds
Run- 200 Meters- rest 20 seconds
Run- 400 Meters- rest 40 Seconds
Run- 600 Meters- rest 1 minute

Day 3

4 Rounds
1 minute max Cals
A) Row
B) Ski
C) Bike
Rest 1 minute

Day 4

5 Rounds
200 Meter Run
10 Burpees
Rest 1 minute

Monday, May 30th

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Announcements-

* 8am Seminar this Saturday is on Rowing and Ski Erg Technique

* 11am Kids’ Class this Saturday with Coach Jen!

* New morning schedule starts this week. Our new morning schedule is –

5am- Class
6am- Class
7am- Open Gym
8am- Class
9am- Class
10am-11am- Open Gym (the 10am Open Gym will be consistent as of now)

* Summer Athletes’ (Middle School and High School) program starts June 18th through August 9th. Classes will be Monday, Tuesday, Wednesday, and Thursday at 10am. This will be a full strength and conditioning program to improve Strength, Speed and Conditioning. Cost is $200 for non-members or $150 for current members. If you have any questions or want to sign up your kids, contact Tyler at 717-649-2051. Thanks!

Congrats to Robbie Adams on Finishing 50th in the world (14-15 year old boys division) in the CrossFit Online Qualifier! Only 30 spots away from making the CrossFit Games!! I think he has a bright future! Nice work Robbie!

Congrats to Jim Rennix on completing the Jim Thorpe 1/2 marathon over the weekend! He is excited to see everyone and get back to his regular CrossFit training! Impressive Jim!

Congrats to David Barker on completing the Spartan BEAST over the weekend! 13 miles of running and 33 obstacles! Nice work David! You are a Beast!!

If any of you are looking for a great beginners’ CrossFit Competition, check out the Rookie Rumble at CrossFit Lititz- https://www.cultathletics.com/challenges/12

If you are looking for our regular CrossFit WODs, they are on Sugarwod. Download the app at www.sugarwod.com so you can see our wods.

CrossFit Ephrata Accessory Programs!! Strength, Cardio, Core, Gymnastics, Injury Prevention

** Since we are no longer offering a specific Strength or Cardio class, after this cycle we will not be posting a 4 day per week Strength and Cardio WOD. Instead, we will offer some additional accessory programming for Strength, Cardio, Core, Gymnastics and Injury Prevention (Prehab). The goal is to give you some extra options that you can hit before or after class. We try to give you an overall balanced fitness program with our regular classes, but if you want to do some additional work, this is a great option.

If anyone ever needs specific programming for Strength, Gymnastics, Conditioning, Prehab, Mobility, etc., you can always let a coach know, and we can design a specific program for your needs.

We will continue our current strength and cardio cycle through May 20th, but we will switch to the accessory work programming after that. If you have any questions, feel free to ask a coach or contact Tyler at 717-649-2051. Thanks!

Accessory Options This Week- We would suggest completing the accessory work 1-2x per week

Pull Up/ Back Strength Work-
3 Rounds
30 seconds Max Strict Pull Ups/ Use a Band if needed or 5 Negatives
30 seconds Max Ring Rows
Rest 1 minute and repeat

HSPU/ Pressing Strength Work-
3 Rounds
30 Second Handstand Hold (count to 30)
10 DB Strict Presses (challenging but doable weight)
Rest 1 minute and repeat

Core Work-
2 Rounds
10 Core Rollouts- Slow and controlled
20 V Ups
10 Body Saws- Slow and controlled
20 Sit Ups
10 Side Plank Hip Ups (each side)

Shoulder Injury Prevention (Prehab)
3 Rounds
10 Y’s (you may use light DB’s or bands)
10 T’s
10 Cuban Presses
Rest as needed

Knee Injury Prevention (Prehab)
3 Rounds
10 Single Leg Squat (heel taps) each leg
20 Sling Shot Band Walks each way
then
Couch Stretch x 2 mins per leg

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

Strength WODs

Day 1

1A) Back Squat- 4 x 4 reps @ 80% of max
1B) Glute Ham Rollers- 4 x 10-15 reps

2A) Deadlift- 4 x 4 reps @ 80% of max
2B) DB Step Ups- 4 x 8 each leg

4A) Hollow Hold- 4 x 30 Seconds
4B) Single Leg RDL’s- 4 x 10 each leg

Day 2

1A) Squat Snatch- 2 Reps EMOM x 8 mins- 80% of max

2A) Snatch Pull- 4 x 3 at 100% of Snatch Max

3A) Strict Press- 4 x 4 reps @ 80% of max
3B) T- Bar Row- 4 x 10 Reps- Pause at the top

4A) KB or DB Side Bends- 3 x 20 each side
4B) GHD Sit Up to Parallel With Weight On Chest- 3 x 20

Day 3

1A) Front Squat- 4 x 4 reps @ 80% of max
1B) Glute Ham Raises- 4 x 10-15

2A) Good Mornings- 4 x 8 at 35% of Deadlift Max
2B) Single Leg Squat Holding DB’s- 4 x 8 each leg

3A) Hollow Rocks- 3 x 20
3B) Back Extensions on GHD- 3 x 20

Day 4

1A) Power Clean- 2 reps EMOM x 8 mins @ 80% of max

2A) Push Jerk- 2 reps EMOM x 8 mins @ 80% of max

3A) Bench Press- 4 x 4 reps @ 80% of max
3B) Wide Grip Pull Ups 4 x max reps

4A) Side Plank- 3 x 40 Seconds Each Side
4B) V Ups- 3 x 20

Engine/Cardio WODs

Day 1

4 Rounds- Push the pace!
Row- 500 Meters
Run- 400 Meters
Rest 2 minutes

Day 2

Tabata Ski Erg
Tabata Bike
Tabata Row
Tabata Air Squat
Rest 1 minute between each Tabata

Day 3

4 Rounds
200 Meter Ski
300 Meter Row
400 Meter Run
Rest 1 minute

Day 4

800 Meter Run
1k Ski
800 Meter Run
1K Row