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Monday, September 4th- Sunday, September 10th

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Lots of Announcements!!

Labor Day Hours- 7,9,11am classes- Open Gym in between classes

Labor Day Godwod party at the gym Monday 4PM. Everyone is invited! Godwod will have its 2nd annual Cornhole tournament as well as a SUPER SPECIAL SURPRISE for the kids! (be there by 4:45 for the kids surprise). Please bring along something you like to eat to share. Drinks will be provided (BYOB).

CrossFit Ephrata Golf Outing- Sunday, September 10th- 1pm at Foxchase Golf Course. If anyone is still interested in playing we have a few spots open. Cost is $75 and includes BBQ dinner after. Please pay this week if you have not already. Thanks! Any questions contact Tyler- 717-649-2051

Kids Fitness Class this Saturday September 9th at 10am! Ages 4 – 10 are welcome to participate in the kids class. Cost is $5 for members kids and $10 for non-members. We will have our regular 10am CrossFit Class at that time too.

Our new Pure Cardio class starts this Tuesday. The Pure Cardio class will run Monday-Thursday from 7-7:30pm. The class is exactly as it sounds- Pure Cardio, no strength training, just 30 minutes of elevated heart rate! This class is great if you are short on time or just need to work on extra conditioning. Try this class out and let us know what you think!! Programing for our Pure Cardio and Strength WODs are at the bottom of the blog. We will still offer the 7pm Strength WOD as well.

Just a reminder we still do have the 9am CrossFit class every day!! We have had demand for it so we have decided to keep it.

Chad and Gina get married this Friday Sept 8th!! Thanks to everyone who came out for their Wedding WOD last week!!

Monday, September 4th

Happy Labor Day!

Class times- 7,9 and 11am
Open Gym 8-9am,10-11am

WU- 3 Rounds
200 Meter Jog
10 Wreckbag Squat Cleans
10 Hollow Rocks (scale with Tuck position if needed)- Work on your form- Lower back tight to the ground!
10 Light DB Snatches (5 each arm)

Partner WOD- split reps anyway you want
12 minute Amrap
10 Squat Cleans (135/95)/(185/125)- or Scale with Wreckbags (40/25)
20 Lateral Box Jump or Step Up Overs (24/20)
30 Toes To Bar or GHD or Abmat Sit Ups
* Make sure you have your GHD picked out before the wod. Don’t jump on and steal someone else’s during the wod! Thanks
Rest 6 minutes
12 minute Amrap
20 DB Snatch (35/20)/(50/35)/(70/50)
20 Burpee Pull Ups/ C2B
30 Cals (Ski or Row)
Rest 6 minutes
Run 1 mile

Flex- Couch Stretch x 2 mins per leg

Tuesday, Sept 5th

WU- 1 minute Stations
A) DB Z Presses- Light
B) Banded Angels
C) Plank

1A) Handstand Holds (belly to the wall)- 4 x 30 seconds or 10 Shoulder Taps, 50 ft Handstand Walk
1B) Inverted BB Row- 4 x 10 (pull to upper stomach, pause at top)
1C) One Arm DB/KB High Pull- 4 x 10 each arm (slow and controlled)

4 Rounds
1 minute Max Calories Row or Ski
1 minute Max Push Ups- Good Push Ups only- Scale with Box Push Up if needed
1 minute Rest
Get in groups of 2-3 and rotate through
* Score is group Cals/group Push Ups

Flex- Twisted Cross x 2 mins per side

Wednesday, Sept 6th

Snatch WU- 2 Rounds x 5 reps of each- All from hip
Pass Throughs
Snatch High Pulls
Muscle Snatch
Power Snatch
Snatch Balance
Squat Snatch

Technique Work- 2 Snatch High Pulls + 2 Power Snatches + 2 Squat Snatches
* If you are not ready for the Squat Snatch stick with 2 Power Snatches then work on your mobility with 5 reps of – Wreckbag Overhead Squats in between sets. Slow and controlled, work on good positions.

Partner WOD- 15 Minute Amrap
10 Jumping Pull Ups or Ring Rows
20 Wreckbag Front Squats (40/25)
20 Cal Row or Ski or Bike
10 Strict Pull Ups
20 Front Squats (95/65)- Set bars down nicely please!
50 Double Unders or 100 Single Unders
10 Muscle Ups
20 Front Squats (135/95)
100 Double Unders

Flex- Puppy Dog x 2 mins

Thursday, Sept. 7th

1 minute stations x 3 Rounds
A) Row or Ski with perfect technique- work on efficiency
B) Hold Hollow position- this will be extremely difficult for a minute if done correctly. Take breaks as needed.
C) Alternating Spiderman Stretch

30 minute Easy Pace Amrap- Work on improving yourself with each movement
A) 20/15 Cals Row- Focus on technique (flat back, hip hinge, smooth pulls)
B) 15 Hollow Rocks- Start with tucked Hollow Rock if needed
C) 10 Hip Extensions with a 2 second pause at the top
D) 1 Rope Climb or 5 J Hook practice reps
E) 1 Heavy Sled or Box Push
F) 200 Meter Run- try to go right from box/sled push to 200 meter run at fast pace. Recover when you return.

Flex- Pigeon x 2 mins per side

Friday, Sept. 8th

Chad and Gina’s Wedding Day!! Congrats!!

WU- 3 Rounds
10 Pass Throughs
10 Plate Squats
2 Wall Walks

1A) DB Strict Press- 4 x 8 reps (5 second Negative) start light- these will get tough!
1B) Bent Over DB Batwing Row- 4 x 8+8- slow and controlled
1C) Banded T’s and Y’s- 4 x 10 each

4 Rounds
10 Box Jumps or Step Ups (24/20)/(30/24)
15 Wall Ball Shots (20/14)/(30/20)
20/15 Cals Row/Ski/or Bike

Flex- Lizard x 2 mins per side

Saturday, Sept 9th

Group Deadlift WU with PVC- 2 Rounds
Hold bottom of Deadlift position- Focus on proper hip hinge, vertical shins, flat back
Bottom of Deadlift to mid thigh- Focus on driving knees back, hips and shoulders rise together
Bottom of Deadlift to full extension and return- Feel the Steel (or pvc)!!

1A) Deadlift 5 x 5 reps- Increase weight each round. Find a comfortable perfect form 5RM for the day.
1B) Single Leg Squats holding DB’s- 5 x 6 each leg- Slow on the way down, explosive drive up

12 Minute Amrap- Alternate Full Rounds with a Partner
5 Ring Rows/Pull Ups/C2B
5 Bar Facing Burpees
5 Sumo Deadlift High Pulls (wreckbag)/(95/65)/(135/95)- set thin plates down nicely please!

Flex- Seated Straddle x 2 mins

Sunday, Sept 10th

10am- Erin’s Class
11-1pm- Open Gym

Pure Cardio WODs-

WU- 200 Meter Jog, 20 Lunges, 20 Push Ups
20 minute Amrap
200 Meter Run
15/12 Cals
10 Burpees

WU- 20 Cals, 10 Front Plate Squats, 10 Sit Ups
Every 4 minutes x 5 rounds
20 Air Squats
20/15 Cals (Row, Ski, Bike)
20 Abmat Sit Ups

WU- 2 Rounds- 10 Cals, 10 Push Ups
20 Minute EMOM
Min 1- 15/12 Cals
Min 2- 15 Burpees

Strength WODs


1A) Front Squat- 5 x 5 @ (5lbs heavier then last week)
Work up to a max for the day- try to go slightly heavier then last week- Clean Pull + Power Clean + Squat Clean + Front Squat
1B) Hip Extensions- 5 x 10 reps

2A) DB Walking Lunges- 4 x 20 reps
2B) Russian KB Swing- 4 x 15 Reps (AHAP)

3A) Weight Plank- 3 x 30 seconds to a minute


1A) Close Grip Bench Press (hands just outside chest) – 5 x 5 reps (5lbs heavier then last week)
1B) Wide Grip Pull Ups or Ring Row- 5 x near max

2A) Bench Dips or Equalizer Dips- 4 x near max
2B) Bicep Curls- 4 x 10- slow negative
2C) Prone DB Presses- 4 x 10- slow and controlled- arms in line with ears- light weight (2-5lbs)

3A) GHD Isometric Hold Plus Sit Ups- 3 x hold for 10 seconds then 10-20 Sit Ups


1A) Deadlift 5 x 5 reps (10lbs heaver then last week)
Work to a max for the day, try to go slightly heavier then last week- Snatch Pull + Power Snatch + Squat Snatch + Overhead Squat
1B) Box Jump- 5 x 5 reps

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

3A) 50 V-Ups for time- Single Leg if needed