Congratulations goes out to one of our owners, Chase, and his wife Molly on their marriage this weekend. Another congratulations goes out to Joanna, too! She got married over the weekend as well and has yet to return from Arizona. Have a safe trip back Joanna! The ED*CF community wishes you two, and your spouses, the very best that life has to offer!
AMRAP in 20 min. of:
– 5 HSPU
– 10 KB swings (heavy)
– 15 sit-ups
– 200m run
then…
January Challenge part 2
Push Jerk 5×3
– Work on hip mobility in between sets
then…
7 Rounds of:
– 7 front squats (135/95)
– 7 bar facing burpees
Despite some torn hands, the deck of cards workout got put in it’s place Saturday morning. If you haven’t tried us out yet, we offer free workouts every Saturday morning at 9am for ages 50+ and 10am for all others!
This one is for you Masters class.. Keep digging deep! I am proud of each and every one of you.
If you have been coming in the evening you surely have noticed that Richard has been on another level recently. First up it was nailing the 55″ box jump, then it was beasting out unassisted pull ups like it was nothing, and today he reached his goal of 10 double unders in a row. In fact, Richard is one of the only ED*CF members to have completed two out of three goals for the Cupid Goal-Reach Challenge. Keep getting after it Richard!
Free Saturday WOD (Workout of the Day)
9am for ages 50+
10am for regular CrossFit
Sunday Suckday
Gym open this Sunday from 12-2pm
Deadlift
5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80%
then…
6 rounds of:
– 400m run
– 90 second rest
*record total time not including final rest
Spend 15 minutes working on at least one of your goals for the CGRC
then…
“Karen”
150 wallballs for time (20/15)
New Elements Class
Starting Tonight, Jan. 25th @ 7:30pm
3 spots left! Call or email for more information