Daily WOD

/Daily WOD/

Monday, 2/27/17

We’re going to miss you Lenna. We love you and wish you the best. See you on the flip side homie.


News

If you’re registered for the Open, remember to post your 17.1 scores by tonight! Ahhhh!

We have a Abs and Cardio class every Tuesday and Thursday at 5:30pm. Come check it out!

Our 5:30pm class time is the busiest. So if you love people, this is the time to show up! If you hate them, probably best to go hide until the chaos is over.

Workout of the Day

Skill: Toes 2 bar
*aggressive pull through and active pushing away

Conditioning: AMRAP 12
20 Push Press 75/55
15 Toes to bar
10 DB Lunges 50/35
Then
5 min to find max Power Clean

Cash Out: Heavy WTD Planks
5 x :30/:30

4:30pm Strength: Yoke carry


By | February 26th, 2017|Uncategorized|0 Comments

TJ’s Return of the Mash, Sunday, 2/26/17

Tank u basedcastro for watchin over us.


News

SUBMIT your 17.1 Open scores and join the ECF team. We are both your affiliate and your team so please do this. Thank you!!

The Leader Board will be purged and they will restart after the Open.

Sunday Mash Up

0:00 – 10:00
E2MOM
5 Front Squats (choose weight)

10:00 – 16:00
AMRAP 6
Run

16:00 – 20:00
Rest

20:00 – 30:00
AMRAP
15 Pull-ups or 3 Rope Climbs
50 Double Unders


By | February 25th, 2017|Uncategorized|0 Comments

Sean’s Daily Special, Saturday, 2/25/17

Saturdays are fun! Give your weekend a great start and join us. Alvin and Abdul love Saturday WoDs!


News

The Leader Board will be purged and they will restart after the Open.

Workouts of the Day

8:00 am WOD
Sean’s Daily Special. Show up to see what’s on the menu.

9:00 am Strength WOD
Sean will take your strength to pig power status.

10:00 am All Comers WOD
A super fun free class coached by Sean. Everyone is welcome! Come check it out and bring a friend.

11:00 am Rebecca’s Advance WOD
Looking for a challenge? Then this WOD is for you. Rebecca brews up a super nasty workout to push you to the limits.

12:00 pm Olympic Weightlifting
A strength class focused on the Olympic Weightlifting movements: the Snatch and the Clean and Jerk. Coached by Brian.

2:30 pm June WOD
Coached by our very own June.  A sweet WOD with extra flexibility work.


By | February 24th, 2017|Uncategorized|0 Comments

17.1, Friday 2/24/17

No one is more excited for 17.1 than Brandy.


News

This Saturday is the first class of the new Olympic Weightlifting class at 12:00pm. Come lift wit us yo.

In addition, the Leader Board will be purged and they will restart after the Open.

Workout of the Day

Conditioning: 17.1
For time:
10 Dumbell snatches 50/35
15 Burpee box jump overs 24/20
20 Dumbell snatches 50/35
15 Burpee BJO
30 Dumbell snatches 50/35
15 Burpee BJO
40 Dumbell snatches 50/35
15 Burpee BJO
50 Dumbell snatches 50/35
15 Burpee BJO

*20 Min Time Cap
*Must alternate each arm for Snatches for Rx
*2 feet take off for BJO for Rx

4:30pm Strength: Squats/Bent Over Row


By | February 23rd, 2017|Uncategorized|0 Comments

Shoulder Press, Thursday, 2/23/17

Can you feel it? Dave Castro has been summoned from the pits of CrossFit HQ to reveal 17.1.


News

There’s still time to register for the CrossFit Open! First workout is revealed today! Register at: https://tinyurl.com/jycz8fe

This Saturday is the first class of the new Olympic Weightlifting class at 12:00pm. Come lift wit us yo.

In addition, the Leader Board will be purged and they will restart after the Open.

Workout of the Day

Strength: Shoulder Press
3×5 @ 75-80%
15 Minutes

Conditioning: 3 RFT
30 Abmat Sit-ups
30 Walking Lunges
15 Push-ups

Cash Out: Mobilize
Couch Stretch

4:30pm Strength: Gymnastic


By | February 22nd, 2017|Uncategorized|0 Comments

Hand Stand Push Ups, Wednesday, 2/22/17

1 day left until 17.1 is revealed. Nelly is an amazing human. She can run faster than a car and breathe in space.


News

The first CrossFit Open workout is revealed this Thursday and we’re going to do the workout on Friday. Register at: https://tinyurl.com/jycz8fe

This Saturday is the first class of the new Olympic Weightlifting class at 12:00pm. Come lift wit us yo.

In addition, the Leader Board will be purged and they will restart after the Open.

TJ is back today! yayyayaya

Workout of the Day

Skill: HSPU
20 Minutes

Conditioning: For time
40 Cal Row
30 C2B Pull-ups
20 OHS 95/65
100 Dubs

Cash Out: 21-15-9
GHD Sit-ups
Back Extensions

4:30pm Strength: Sean’s Choice


By | February 21st, 2017|Uncategorized|0 Comments