Athlete of the Week: Richard Nguyen

Posted January 27, 2012 by Ryan Savard in Blog

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

Posted January 27, 2012 by Ryan Savard in WOD

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

Posted January 26, 2012 by Ryan Savard in WOD

Spend 15 minutes working on at least one of your goals for the CGRC

then…

“Karen”

150 wallballs for time (20/15)

The Plus Size Paradigm

Posted January 25, 2012 by Ryan Savard in Blog

via YouTube

New Elements Class

Starting Tonight, Jan. 25th @ 7:30pm

3 spots left! Call or email for more information

Posted January 25, 2012 by Ryan Savard in WOD

Push Press 5×4 @ 80-85%

then…

21-15-9

– Power clean (135/95)

– Weighted sit-up (25/15)

Posted January 24, 2012 by Ryan Savard in WOD

Warm-up

– 30 straight wallballs

then…

3 Rounds for Time:

– 10 ring push ups

– 11 box jumps

– 12 pull ups

– 400 m run

Rest 1 min between rounds, record total time

Getting After It

Posted January 23, 2012 by Ryan Savard in Blog

Congrats to Mason and Zach for nailing their first muscle-ups at Sunday Suckday! Are you taking advantage of when the gym is open outside of class to help you try to reach your goals for the Cupid Goal-Reach Challenge?

New Class Times

5:30 and 6:30pm Monday – Friday

Sunday Suckday

This Sunday from 12-2pm

New Elements Class

Starting Wednesday, Jan. 25th

3 spots left! Call or email for more information

Posted January 23, 2012 by Ryan Savard in WOD

Sholder/Hip mobility

then…

Back Squat

– 5×5

then…

“Randy”

– 75 Power Snatches for time (75/55)

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