Blog Search

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