CrossFit ECF

Tag them below! 😳😂👇🏼

Happy Mothers Day to our STRONG moms who make the world the BEST place ❤️

Keep being the best example 💪🏼
We love you 🥰

Murph Prep Week 3
Team of 2: For Time

E3MOM x 6 Rounds: 3 Rounds Per Athlete

900/1,250-m Echo Bike 
Max Air Squats - Goal 40+

Directly Into

E3MOM x 6 Rounds: 3 Rounds Per Athlete 
200-meter single-arm KB farmers carry (55/35)
Max Pushups - Goal 20+

Rx: Weighted Vest

Rest a full 3 minutes while your partner is working for 3 minutes and keep alternating
Max effort during your time to GO

👉🏼Register for Class
👉🏼Show Up
👉🏼Crush it
👉🏼Repeat

Get your name up there! 😤💥

🚨 PRE-ORDER MURPH SHIRT🚨
***Women’s Muscle Tank Also Available***

👉🏼 ORDERS MUST BE IN BY NEXT WEDNESDAY THE 15th

👉🏼 Comment or message us ASAP to submit your size and if it’s a T-Shirt or women’s tank!

Saturday May 25th CrossFit ECF will be doing the workout “Murph” in honor of our fallen soldiers!

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
* Partition the pull-ups, push-ups, and squats as needed.
* If you’ve got a 14/20-lb vest or body armor, wear it.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

SEMINAR PRESENTATION

June 8 and 9th of 2024

Capacity: 12 - 16 people

SATURDAY: 10:30 AM - 3:30 PM
Sunday - 11:00 AM to 3:00PM

🚨 2 DAYS SEMINAR
SATURDAY & SUNDAY
Day 1 - From 10:30 AM to 3:30PM
Day 2 - 11:00 AM to 3PM

Event Price Varies

*BEGINNERS GYMNASTICS* *

🚨 $150 - LEVEL 1

*BEGINNER GYMNASTICS*

The focus in Level One gymnastics is on foundational drills, strength progressions, and body positions for many of the Gymnastics skills that are in daily WODs. This is a great place to start if you have never participated in Gymnastics classes before.

PULL-UPS/TOES-TO-BAR/ TOES TO RINGS

* Drills and progressions for beatswings/kips.
* Strength drills and proper body positioning for strict and kipping pull-ups.
* Assistance for strict pull-ups.
* Learning how to spot for kipping pull-ups.
* Toes to rings.
* Learning how to link Toes-To-Bar ( if the athlete has it already )

HEADSTANDS & HANDSTANDS:
* Drills and progressions to achieve proper handstand position.
* Strict handstand push up strength drills.
* Assisted strict handstand push up progressions.
* Learning how to spot for handstand balance.

📣💥Schedule ANNOUNCEMENT - Effective May 6th! 💥📣

We love the principles behind strongman training and will be adding it one more day a week for only 1 hour! Combination of basic strength training using barbells and dumbbells, and variety of Strongman objects, such as sandbags, log, yoke and tires. Sundays have been growing strong and we we wanted week day people to have an opportunity to experience it!

We’re also adding Engine training with the goal of increasing capacity to do more work faster for various durations. You will:

- increase performance in longer workouts
- ⁠improve recovery between sets and workouts
- ⁠increase lactate threshold
- ⁠better understanding of pacing

Why is it important?! The more work you do without increasing your risk of over training, the greater your gains and the faster you’ll achieve your goals.

This is also a great class for someone looking to take a break from the heavy barbell work and just move.

Follow us for more life hacks. 😏😋

In just two ✌🏼 Weeks from Yesterday we are having our 12 year anniversary BBQ!

❗️❗️❗️Saturday May 4th ❗️❗️❗️

🌮 🪅 🍹 The theme is FIESTA! 🌮 🪅 🍹

We will be celebrating 🥳 Cinco De Mayo style with A Taco/Fajita/Nacho Themed BBQ and Margaritas of all kinds!

Set up starts after our team WOD… party starts at Noon… ends… TBD 😎

We are so grateful to everyone who has supported our business for the last 12 years! Please invite your friends and family to come celebrate with us! Whether you’re a current or past member, stop by!

This is a POT LUCK! There will be a list of items we will need by the board. Please sign your name next to what you can/will bring! We appreciate it and looking forward to partying with you!

⚡️⚡️⚡️

It’s the work YOU DO! 💥

Big congrats to all of our qualifiers and good luck to everyone competing! Congratulations to ALL our athletes for competing in the open this year! 🥳

The second round of competition on the road to the
2024 CrossFit Games is the Quarterfinals. New this year, the top 25% of individuals, the top 25% of age-group athletes in each division, and the top 25% of teams per region from the Open are invited to compete in the Quarterfinals.

Don’t be that person! Summer is right around the corner and we want to look good, FEEL GOOD! Let’s go!!

It’s PAYDAY on a TUESDAY baby!

Congratulations to the 2024 Power Up Challenge winners! 🥇🥇🥳



Don’t forget to sign up to the You Are Not Alone TEAM Challenge - only a few more days left!!

No matter what that looks like for you, keep moving forward ➡️

🚨Slide for more info and updates. 🚨

C’mon! You should know better 😐😂😂

✨FREE WEEK 💪🏼✨
To celebrate 12 years of business… thanks to YOU!

In just ONE month we will have our annual MEMBER APPRECIATION WEEK!

✨FREE WEEK ALL WEEK ✨

Members: bring friends and family ON US. If you’re not a member and just someone who’s been following us for sometime and want to check us out, COME BY! Shoot us a text or just walk in! There is NO LIMIT on the amount of people who can come by.

Member appreciation week is all about giving back to YOU. Our community keeps us strong and moving forward everyday and we want to celebrate each and every one of you!

What to expect?
➡️Coffee ALL day with some TBD love!
➡️PJs & Breakfast ALL DAY
➡️Coaches showering you with love and dessert
➡️Free Hugs when you wear something ECF on a particular day!
➡️ our surprise gift for everyone in the building that day!
➡️MIMOSAS and a surprise community WOD! We will share details soon!

Text 551 552 2107 and let us know you and you want A FREE WEEK and dropping, just come by! Or send us a DM! We will send you an electronic waiver to get you started!
WE ARE OFFERING A SPECIAL PROMO IF YOU COME ALL WEEK

Class schedule:
Monday
5:45AM, 6:45AM, 8:45AM
12:15PM, 4:45PM, 5:45PM, 6:45PM,7:45PM

Tuesday
5:45AM, 6:45AM, 8:45AM 12:15PM, 4:45PM, 5:45PM, 6:45PM,7:45PM

Wednesday
5:45AM, 6:45AM, 8:45AM 12:15PM, 4:45PM, 5:45PM, 6:45PM,7:45PM

Thursday
5:45AM, 6:45AM, 8:45AM
4:45PM, 5:45PM, 6:45PM

Friday
5:45AM, 6:45AM, 8:45AM
12:15PM, 4:45PM, 5:45PM, 6:45PM

Saturday 9:00AM

Try it once or ALL Week. We’ll be here waiting for ya 😁

Your MENTAL health is JUST as important as your physical health. Did you know that the Month of May is Mental Health Awareness Month?

6 Week Team PERFORMANCE Challenge

➡️Begins April 15th
➡️Ends May 27th

⚠️ REGISTER ASAP ⚠️

TEAMS OF 2️⃣
$100/PERSON (200/Team)
Winning teams takes home %50 of the winnings. The other half will go to You Are Not Alone Murals which is a non profit organization that supports mental health! 💰

How it works:
👉🏼 Do your BUY IN workout judged by a coach
👉🏼 Follow the program together
👉🏼 Build your engine
👉🏼 3 workouts a week
👉🏼 3 MANDATORY class workouts a week
👉🏼 Crush it
👉🏼 Do your BUY OUT workout judged by a coach
👉🏼 Most improves takes it home!

Questions? DM us or ask a coach!
Summers around the corner. Keep putting in the extra work!

Beware of what you consume on all ends. What you consume, consumes YOU! ⚡️

AMRAP X 35 Min.

Partner 1: 600m Row/Run
Partner 2: 10 Box Jumps + 15 Wall balls + 20 Hang DB Snatches

Switch when both are done with current station.

Happy Saturday! It’s been a hell of a week wrapping up the open and we’re happy to get back into the long grind!

What are you working on next?

📣📣HEY ECF FAM! START SCOUTING YOUR TEAM FOR TRIVIA NIGHT TO HELP WRAP UP THE OPEN AND CELEBRATE!! 😳😂📣📣

We will soon have a sign up sheet for you to put your name and what you can bring so we can plan accordingly! It will help us plan a great time for everyone! :)

BRING ALL YOUR FAMILY & FRIENDS AND LETS HAVE A GOOD TIME!

See you there! 😏🫡

🫶

We cannot stress enough how thankful we are for our athletes. We feel privileged that each and every member has trusted us with their fitness but most importantly, their overall well-being.

We are thankful for your kind words and hope many more get to have the same experience shared here.

Sounds legit, right?

We’re up to 56 sign ups in just 9 days! Only a few hours left to register - don’t miss out!! 😤🎉

The Open Live Announcement will be held at CrossFit Pleasanton in Pleasanton, California, just outside San Francisco at 3pm tomorrow. Following the workout details, 2023 CrossFit Games champion Jeff Adler, Brent Fikowski, Alex Gazan and Alexis Raptis will take on the workout during the live stream.

To watch, head over to the CrossFit Games YouTube channel or the CrossFit Games website.

The announcement will be on at the gym at 3pm tomorrow if you’re around to watch! We’ll all be doing the announced worked the following day, Friday.

Your sad face when you realize you have FOMO watching everyone else complete the open workouts because you didn’t sign! What are you waiting for?! 😵‍💫🎉

3, 2, 1 … GOOO sign up for the CrossFit Open! Only 3 days left, don’t get left behind! 💨

Coach Jess and dogs - what’s not to love about the CrossFit Open?! We’re up to 46! Let’s make it to 50 - get signed up today!!

Oh yeah, Maaty too 😜💛

Our face when we realize that it’s only 5 days away too! Sign up for the CrossFit Open today & have some fun! 🎉

You guessed it - just 6 days left now! The first open workout gets released Thursday and the following night Friday - all those registered will be doing the workouts “under the lights” followed by GUYS NIGHT right after!!