Our programming is primarily conditioning biased, with general strength cycles and a CF Open prep cycle built in. As a gym, we follow strength programs geared to increase a certain lift(s), but will not sacrifice other baseline skill development while that cycle is being executed. Each strength cycle is followed by a period of deload and recovery. Always expect general physical preparedness within our workouts.
As a community, our athletes at every level will perform the programmed work out, but will scale as needed to meet the intent of the overall training session. Athletes looking to compete or who choose a more challenging program can follow our EFC Comp track. This track is designed for the more proficient CrossFit athlete who is looking to develop the skills and capacity needed to advance to higher levels in the sport of fitness. Programmed work in this track is similar to the general EFC programming, but will also consist of additional work outs designed to train athletes with more advanced skill sets.
A) Front Squats
Set 1: 5 @ 60%
Set 2: 5 @ 65%
Set 3: 5 @ 70%
Set 4: 3 @ 75%
Set 5: 3 @ 80%
8 Toes To Bar (C) Double Touch T2B
4 Bar Over Burpees (C) 6 Bar Facing Burpees
2 Cleans Rx 155/115 (C) 4 Squat Cleans 185/135
15 Hollow Rocks
10 Superman Poses
ME Hanging L-Sit Hold
ME 500m Row w/90 sec rest