Programming Overview: April 8-14

Posted Apr 08 2019 by Ryan Savard

Please join us for a special Saturday edition of our No Shower Happy Hour going down this Saturday from 3-5pm at Lakewood Brewing Co. Everyone is invited so bring your family and friends! They have an outdoor area that is dog friendly so bring your pooch too!   Monday 4/8 A) Every 2.5 minutes[...]

Programming Overview: March 25-31

Posted Mar 25 2019 by Ryan Savard

You’ll see something a bit different in how our programming is laid out week to week this next month. Instead of a 5 day cycle where you see the the same movements on the same day of each week we are moving to a 6 day cycle in hopes to give a bit more variety to those who can only make certai[...]

Programming Overview: Mar. 18-24

Posted Mar 19 2019 by Ryan Savard

Join us for the final Friday Night Lights with workout 19.5 this Friday night from 5:30-7PM. Afterwards we’lll be celebrating the end to the 2019 Open by heading across the street to White Rock Ale House for some food, drinks, and fun! Everyone’s invited! Monday 3/18 A) E3MOM x 5 sets[...]

Programming Overview: Mar. 11-17

Posted Mar 11 2019 by Ryan Savard

Monday 3/11 A) E3MOM x 5 sets – back squat Set 1: 6 @ 80% Sets 2-5: 6 @ 75%   B) Every 4 minutes x 4-6 sets: – 400m run – 12 double KB deadlifts (53/35) – 10/7 HR push-ups – 30-50 double unders   RX+ use 70/44s.   Tuesday 3/12 A) E2MOM x 10 sets Sets 1-3[...]

Programming Overview: March 4-10

Posted Mar 05 2019 by Ryan Savard

Join us for week three of the CrossFit Open and Friday Night Lights going down again this Friday at 5:30pm! Monday 3/4 A) EMOM x 5 sets – front squat – 2 @ 55-75% + E2MOM x 4-5 sets – 1 @ 80-95+% *Build to a heavy single rep.   B) 12 min AMRAP: – 40 double unders ̵[...]

The 2019 CrossFit Open Is Here! (Programming Overview: Feb. 18-24)

Posted Feb 18 2019 by Ryan Savard

The 2019 CrossFit Open starts this week with the first of five workouts dropping on Thursday evening at 7pm. What is the Open? It’s a series of five workouts over 5 weeks that are released on Thursday evenings and must be completed and recorded online via the Games website by Monday evening. [...]

Pablo Memorial WOD (Programming Overview: Feb. 11-17)

Posted Feb 11 2019 by Ryan Savard

Join us for our annual Pablo Memorial WOD this upcoming Saturday (2/16). We’ll be running 2 heats. One starting at 8am and the other at 9am. All members are welcome to join in! SIGN UP FOR A HEAT HERE. Pablo Pedraza was a member at EDCF who was senselessly murdered a few years ago. He left a [...]

February Event Calendar (Programming Overview: Feb. 4-10)

Posted Feb 04 2019 by Ryan Savard

We’ve got a month full of some special events capped of by the start of the 2019 CrossFit Open! Check them out and click the links to find out more/sign up… Muscle-Up Clinic (Sunday 2/10): With the 2019 CrossFit Games Open only a month away it’s time to get that muscle-up! We are [...]