Daily WOD

/Daily WOD/

Saturday, 2/6/2016



All classes on.


Workout of the Day
8am – Big Ol’ WOD with Jeremy

“Fight Gone Bad” (8am only)

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

9am – Strength with Jeremy moves.  (scalable for all levels)
10am –  All comers – Bring a friend and do a team WOD
11am – Advanced WOD (gotta know all the moves to show up)
230pm – JuneWOD (extra flexibility work!)


By |February 5th, 2016|Uncategorized|0 Comments

Bring a Friend Friday, 2/5/2016



Bring a Friend!


Workout of the Day

A.  Good Mornings

B.  Partner WOD
250 Abmat Situps
200 Overhead Walking Lunges
150 Pushups
100 Kettlebell Swings
50 Deadlifts

C.  Something you missed

Strength (430pm): Deadlifts


By |February 4th, 2016|Uncategorized|0 Comments

3 Rounds for time, Thursday, 2/4/2016



The 930am class is a consistent group of hard working folks.  It’s a lot of fun!


Friday is bring a friend Friday!


Workout of the Day

A.  Burgener Warmup

B.  Hang Squat Snatch

C.  3 Rounds for time
400 meter run
10 Power Snatch (95/65)
20 Wallballs (20/14)

D.  Tabata Burpees for total Reps

Strength (430pm): Clean and jerk stuff


By |February 3rd, 2016|Uncategorized|0 Comments

“Jackie”, Wednesday, 2/3/2016



Holly getting set at the beginning of her lift, Jesse getting his grip right.


Friday is bring a friend Friday!


Workout of the Day

A.  Crossfit Warmup

B.  Weighted Dips

C.  Benchmark WOD

1000m Row
50 Thrusters (45/35)
30 pullups

D.  Planks 5x:45/:45
Weighted if possible

Strength (430pm): Back Squats



By |February 2nd, 2016|Uncategorized|0 Comments

Mashup, Tuesday, 2/2/2016




Workout of the Day
0:00 – 10:00 Push Press 5 RM
10:00 – 12:00 Rest
12:00 – 30:00
First- 10 T2B
Second- 10 HSPU
Third- 20 Air squats
30:00 – 32:00 Rest
32:00 – 35:00
100 Dubs for time

Strength (430pm):



By |February 1st, 2016|Uncategorized|0 Comments

Pause Front Squat and AMRAP 12, Monday, 2/1/2016




Benchmark for this week is on Wednesday.  “Jackie”


How 2016 nutrition challenge works:

First, a bit of background.  In the past, each year from 2010 to 2015 the ECF food challenges comprised of 30 or 45 days of hardcore healthy eating.  Some failed, some made it and of the people who made it many came to the realization that eating healthy throughout their life (at this high level) is very difficult and probably not something they can maintain without going a bit crazy.

But there IS a way to maintain it.

There IS a way you can do it.
There IS a way to do it without going crazy.

But its going to take work and you’re going to have to dial in some habits.  This will take time and it will be clumsy at first, but as you begin to dial it in it’ll all be doable and it’ll click.

These habits were all talked about at the seminar we had last week.  All the notes are right here ————>  Food-Habit-Seminar

Print off these notes and in the year of 2016, start working on these habits.  Dial it in.  Once one is dialed in, work on the next one.

Here are the habits:
1.  Organize your Kitchen
2.  Plan your meals a week in advance
3.  Pack your Lunches
4.  Live in a way to reduce waste
5.  Log your food (for the half of you that need it)

Each one of these steps will take time to dial in, my guess is about a month.  Or you might want to work on 2 or 3 things at once.

2016 is the year to do it, and that’s the challenge.  Work as hard as you can to dial in these habits in 2016 and eating healthy will become much easier.

The notes: Food-Habit-Seminar
All the Team Captains for each of the habits are all on the Facebook page ECF Food Habits.  We are all there to help with any questions you might have.  Ask us anything.


Workout of the Day

A. The Zizz

B.  Jump Rope warmup
30 seconds of each:  Singles, Can Can, Strides, Knees up, One foot hop, crossover, doubles

C.  Pause Front Squat
(Stay tight at the bottom until your partner yells UP, then explode up)|
Up to 85-90%
3 seconds at the bottom

D.  AMRAP 12
6 Hang Power Cleans
10 Box Jumps
40 Double Unders

E.  30-20-10
Back Extensions
GHD Situp

Strength (430pm):  Bench Press



By |January 31st, 2016|Uncategorized|0 Comments