Posted February 17, 2012 by Ryan Savard in WOD

Pick a previously done WOD from your journal and set a PR.

Posted February 16, 2012 by Ryan Savard in WOD

“Eight Days A Week”

Eight rounds for time of:
– 10 Burpees
– 15 Jumping alternating lunges
– 20 Double-unders
– 100m SPRINT
* Rest 90 seconds

That’s A Wrap

Posted February 15, 2012 by Ryan Savard in Blog

The Cupid Goal Reach Challenge has come to a close and three determined EDCF’ers were able to complete at least three of their goals. A big shout out goes out to Mason, Adam, and Richard for working hard and fighting through. Mason and Adam got their first muscle up ever while Richard was able to nail some unassisted kipping pull-ups and handstand push-ups. Other notables are Jen H. (aka J-Hard, J-Sauce or J-Money) and Josh for getting two out of three goals. A big thanks goes out to all who participated in the event!

Still have some goals in mind that you would like to see reached? You don’t need a challenge to start getting after them. Start putting in a little extra work before or after class or at the Sunday Suckday sessions. Remember that I am always here to help you out should you need it!

Posted February 15, 2012 by Ryan Savard in WOD

Technique: squat snatch

then…

In 10 minutes work up to a heavy squat snatch

then…

For time:

– 30 Power Snatches (95/65 advanced, 75/50 intermediate)

– 20 Burpee V-ups

– 10 Toes to Bar (Knees to Elbows for intermediate)

Rest 2 minutes

– 10 Toes to Bar

– 20 Burpee V-ups

– 30 Power Snatches

Cupid Goal Reach Challenge Finale

Posted February 14, 2012 by Ryan Savard in Blog

Happy Valentines Day! This day also marks the end of the Cupid Goal-Reach Challenge. There are a few of you who still have a goal or two to complete so today’s the last day to get-r-dun!!

Posted February 14, 2012 by Ryan Savard in WOD

15 minutes of goal/skill work

Press 5×5

then…

“The Heartbreaker”

3 rounds for time of:

– 30 abmat situps

– 20 kettlebell swings (53/35lbs)

– 10 box jumps (30/24″)

– 400m run

Posted February 13, 2012 by Ryan Savard in WOD

Skill: Clean and Jerk