No Shower Happy Hour

Posted June 15, 2012 by Ryan Savard in Blog

No Shower Happy Hour this evening at The Goat starting at 7:30pm.

Free Saturday class at 10am.

Posted June 15, 2012 by Ryan Savard in WOD

For time:

– 1 mile run

——

3 rounds of..

– 12 deadlifts (225/155)

– 20 C2G push-ups

——-

– 1 mile run

*if you can’t run then we can find a substitute

Posted June 14, 2012 by Ryan Savard in WOD

A1. Push Press @ 13X1; 3 heavy per set x 6; rest 20 sec

A2. AMRAP Toes 2 Bar; rest 3 min

* Do 15 V-ups if unable to do toes to bar or K2E

B. 5 Rounds For TOTAL time:

– 10 hang squat snatch – 75/45#

– 15 box jumps – 24/20″

– 20 sit ups

*rest 30 seconds (required)

Posted June 13, 2012 by Ryan Savard in WOD

Back squat 20 rep max (yes we are doing it again)

then…

for time:

– 25 KB swings (heavy)

– 20 burpees

– 25 KB swings

– 15 burpees

– 25 KB swings

– 10 burpees

then…

June Challenge

– max set of unbroken wallballs

*no drops, pauses, or shallow squats

Support Our ED*CF Troops

Posted June 12, 2012 by Ryan Savard in Blog

I would like to recognize two of our members here at EDCF who are leaving on deployment to Afghanistan for the next year. Scott Lucas and John Veracruz will both be honorably and bravely fighting for our freedom. These guys have been a big part of our community since there start. Stay safe guys and we will see you when you return. Y’all are already heros.