Daily WOD

/Daily WOD/

Saturday, 7/23/2016

 

 


Workout of the Day

8am Class with Jeremy:

A great Strength workout with a moves we haven’t done in a while

Followed by

A great workout with moves we haven’t done in a while.

9am MikeIraFritz Strength Class:

To get stronger once a week you should be hitting these lifts, and here’s what we’ll be doing each week for the MikeIraFritz Class:
Squat or Deadlift
And
Overhead Press or Bench Press

10am All comers with Jeremy – Basic Bodyweight moves organized into a crazy fun game
11am Advanced WOD Coached by Jeremy but the WOD is brought in by Rebecca B.  Surprise!
2:30 JuneWOD coached by Coach June.  A normal WOD with extra flexibility work

By | July 22nd, 2016|Uncategorized|0 Comments

Fuck Cancer WOD, Friday, 7/22/2016

We all know folks that have gone through cancer – I’ve lost friends and family members early from it and it sucks.

Several of our beloved ECF members are survivors and several of our members are in different rounds of the real life Fuck Cancer WOD right now.

In solidarity with them, today we’ll be doing a “Fuck Cancer” WOD. We will have sharpies available so you can write the names of the people you will be thinking of on your arms.

We will be collecting donations for Barbells for Boobs and as always you can donate through our fundraising page at:

https://fundraise.barbellsforboobs.org/fundraise/team?ftid=73858


Workout of the Day

Fuck Cancer WOD

28 Timecap
800m Run buy-in
5 RFT
10 Box Jump 24/20
4 HSPU
40 Double Unders
8 Pistols (alt)
Do X amount of burpees EMOM

1 to 4, X = 0
5 to 8, X = 1
9 to 12, X = 2
13 to 16, X = 3
17 to 20, X = 4
21 to 24, X = 5
23 to 28, X = 6

430 Strength:  Shoulder PressIMG_5945-001


By | July 21st, 2016|Uncategorized|0 Comments

5 rounds for time with Tire Flips, Thursday, 7/21/2016

Fullscreen capture 792016 45755 PM

Alvin is magical as well.


We all know folks that have gone through cancer – I’ve lost friends and family members early from it and it sucks.

Several of our beloved ECF members are survivors and several of our members are in different rounds of the real life Fuck Cancer WOD right now.

In solidarity with them, this Friday we’ll be doing a “Fuck Cancer” WOD. We will have sharpies available so you can write the names of the people you will be thinking of on your arms.


Workout of the Day

Warmup:  Zizz

Skills Practice:  Tire Flips

Strength:  Bent Over BB Row
5-5-5-5-5
*shoulders back
*back flat
*does not need to touch floor each time

WOD:  5 Rounds each for time
3 Tire Flips
6 Plate Thrusters 45/35
9 Push-ups
Rest 1 minute

Cashout:  50 Wall Balls

430 Strength:  C+J

2016-07-21


 

By | July 20th, 2016|Uncategorized|0 Comments

ECF Triathalon, Wednesday, 7/20/2016

 

Fullscreen capture 792016 45802 PM

Bring a bike and a helmet today if you can.  If not, show up anyway!


We all know folks that have gone through cancer – I’ve lost friends and family members early from it and it sucks.

Several of our beloved ECF members are survivors and several of our members are in different rounds of the real life Fuck Cancer WOD right now.

In solidarity with them, this Friday we’ll be doing a “Fuck Cancer” WOD. We will have sharpies available so you can write the names of the people you will be thinking of on your arms.


Workout of the Day

Warmup:  Back/Legs/Calves

WOD:  ECF Triathlon
For time:
300 Mtn Climbers
6k Bike/3k Row
2 Mile Run

Cashout:  ROMwod

430 Strength:  Squat

2016-07-20


 

By | July 19th, 2016|Uncategorized|0 Comments

15 AMRAP with sled pushes, Tuesday, 7/19/2016

Fullscreen capture 792016 45806 PM

Lenna cranking out the situps.

Oh, ECF Triathalon on Wednesday THIS WEEK.  Bring a bike and a helmet.  If you don’t mind bringing yours to share for the day, do it.


We all know folks that have gone through cancer – I’ve lost friends and family members early from it and it sucks.

Several of our beloved ECF members are survivors and several of our members are in different rounds of the real life Fuck Cancer WOD right now.

In solidarity with them, this Friday we’ll be doing a “Fuck Cancer” WOD. We will have sharpies available so you can write the names of the people you will be thinking of on your arms.


Workout of the Day

Warmup:  CF Warmup

Skills Practice:  Coaches Choice

Strength:  3 x ME
Strict Dips

WOD:  AMRAP 15
20yd sled Push
10 Pull-ups
5 Push Press 115/75

Cashout:  WTD Planks
5 x 1:00/1:00

430 Strength:  SnatchIMG_5900


 

By | July 18th, 2016|Uncategorized|0 Comments

Front Squat, 1 RM, Monday, 7/18/2016

Fullscreen capture 762016 84958 PM

Heya all!  We’ve got a bunch of new gals that are joining in with the regular classes starting this week.  You may have met some of them.

These girls have already done 18 regular Crossfit classes and they’re awesome, you’re going to love them.  They work hard, have a great attitude and have gotten a lot of results in the last 6 weeks.

A few things:
– Say hi and introduce yourself!

–  We’ve added a monday noon class.  (Remember MWF noon, TTH 1230)

– Our #1 priority is great coaching. We like to have 2 coaches for classes with more people in it, and 3 for even bigger, but since we don’t know how the new gals are going to spread out some of the classes might be a bit larger until we figure it out. (plus a couple of our coaches Daren and Lenna are gone for the first part of this week).

– If we have 2 coaches and people start gravitating towards different times and those 2 classes become smaller, sometimes we move the second coach to a different time.

– If your schedule is easy try to show up at less busy times. But no pressure on this.


Workout of the Day

Warmup:  Couch Stretch
PVC elbow/shoulder

Skills Practice:  Goblet Squats
2 x 10

Strength:  Front Squat
1 RM
30 Minutes
*finish early=EMOM
F SQ x3 @ 75%

WOD:  For time:
100 Double Unders
then
3 RFT
7 Toes to bar
14 KB Swings 53/35

Cashout:  Tabata
Abmat Sit-ups

430 Strength:  Deadlift

2016-07-18


 

By | July 17th, 2016|Uncategorized|0 Comments

WordPress Maintenance by Bluehost.com