Posted March 1, 2013 by Ryan Savard in Blog

Ladies night turned out great! A big thanks goes to Jill P. for putting it together.

Fran Jam

Our first edition of Fran Jam kicks off tomorrow, Saturday, at 10am in place of the regular free class. You will be divided into heats of 6 or 8 people and there will be a 10 minute time cap for each heat. Come cheer on your fellow athletes as we tackle 21, 15, and 9 reps of thrusters and pull-ups for time!

Weekend Schedule

Saturday:

8:00 Olympic lifting

9:00 Masters

10:00 Fran Jam (no free class)

Sunday:

11:00 Endurance (held at the Woodrow Wilson High School track)

Posted March 1, 2013 by Ryan Savard in WOD

Good mornings

5-5-5-5

then…

For time:

– 800 m run

– 40 box jumps (24/20)

– 80 abmat sit-ups

– 40 box jumps

– 800 m run

Posted February 28, 2013 by Ryan Savard in WOD

5 x 1 3-position clean (low to high) + 1 push jerk – rest 60-90 seconds

then…

1 min ME T2B

-then-

4 minute AMRAP of:

7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME T2B

-then-

4 minute AMRAP of:

7 Hang Squat Cleans @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME T2B

*Please list total reps of AMRAP and total T2B separately.

Fran Jam

Posted February 27, 2013 by Ryan Savard in Blog

We all love to hate her. This coming Saturday, March 2nd, “Fran” will show her ugly face at the gym. We will kick off the WOD at 10am in place of the normal free class. Anyone is welcome so if you have a friend who crossfits at another gym, bring them! Expect a loud atmosphere and new PRs as you take on reps of 21-15-9 thrusters/pull-ups for time. Scaling options will of course be provided. What better way to build a sense community with our growing membership numbers than by taking on the most notorious crossfit WOD of all time?

Posted February 27, 2013 by Ryan Savard in WOD

A1) 3×5 Bench Press @ 75% – rest 60 sec.

A2) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO

B) Death by Burpee:

Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.

C) 3×15 partner medball sit-ups

Posted February 26, 2013 by Ryan Savard in WOD

7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees)

then…

4 rounds for total working time:

– 400m run AFAP

– 12 C2B pull-ups

rest 1 min the first round, 2 min the second round, 3 after the third.

Posted February 25, 2013 by Ryan Savard in WOD

Front Squats

1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.

or find your 1RM if you haven’t yet.

then…

For time:

– 9 Thrusters (115/75)
– 18 KBS (53/35)
– 9 Wall Walks
– 9 Thrusters
– 18 KBS
– 9 Wall Walks
– 9 Thrusters
– 18 KBS

Specialty Classes

Posted February 24, 2013 by Ryan Savard in Blog

ECDF is proud to offer a variety of specialty classes outside of our regular class schedule.

Olympic Lifting – The goal of this class is to teach others the technical proficiency of the olympic lifts, focusing on the snatch and clean & jerk. Feel like this is one of your weaknesses or would just like to focus more on the two lifts? Then this class is for you whether you are fresh from the CF Prep Course or a seasoned EDCF veteran. These classes are offered Wednesday evenings at 7:30PM and Saturday mornings at 8:00AM.

Endurance – LIke Olympic Lifting, our new Endurance class is meant to supplement and enhance your experience in the regular classes at EDCF. Would you like to train for a 5K, 10K, 1/2 or full marathon? Or would you just like to work on your cardiovascular endurance? Come join Coach Ben on Sundays at 11am for a variety of stamina and endurance drills to help you reach your goals.

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