Posted Mar 11 2019 by Ryan Savard
Programming Overview: Mar. 11-17Monday 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[...]
Posted Mar 05 2019 by Ryan Savard
Programming Overview: March 4-10Join 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 ̵[...]
Posted Feb 18 2019 by Ryan Savard
The 2019 CrossFit Open Is Here! (Programming Overview: Feb. 18-24)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. [...]
Posted Feb 11 2019 by Ryan Savard
Pablo Memorial WOD (Programming Overview: Feb. 11-17)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 [...]
Posted Feb 04 2019 by Ryan Savard
February Event Calendar (Programming Overview: Feb. 4-10)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 [...]
Posted Jan 28 2019 by Ryan Savard
Meet Coach Adam (Programming Overview: Jan. 28 – Feb. 3)Adam comes to us with years of experience across multiple training facilities. We are pumped for the experience that he brings to our team. Learn more about Coach Adam at our newly redesigned Coaches’ page HERE. Also, we are throwing a 2 hour Muscle-Up Clinic on Sunday 2/10 from 10am-12pm. Y[...]
Posted Jan 21 2019 by Ryan Savard
Programming Overview: Jan 21-27With the 2019 CrossFit Games Open only a month away it’s time to get that muscle-up! We are throwing a 2 hour muscle up clinic on Sunday 2/10 from 10am-12pm. You’ll learn muscle-up progressions and come away with homework to help further your skill. Oh and it’s only $10. Sign up [...]
Posted Jan 14 2019 by Ryan Savard
Programming Overview: Jan. 14-20Our 8 Week Strength Course is kicking off next Monday, January 21st, and we still have a few spots left! If you want to buckle down on building a foundation of long lasting strength, this is for you! Check out more information and sign up details HERE. Monday 1/14 A) E3MOM x 6 sets Back Squ[...]