Programming Overview: Apr. 30 – May 6

Posted Apr 30 2018 by Ryan Savard

We wanted to make Open Gym official. Starting this week we will have Open Gym slotted for every Saturday from 10-11am as well as every Sunday from 10am-12pm. Come in and work on missed workouts, skills, mobility, or just come to hang out for a bit!   Monday 4/30 A) E4M x 3 sets: – 10 ba[...]

Programming Overview: Apr. 23-29

Posted Apr 23 2018 by Ryan Savard

Congratulations to all of our EDCF athletes who competed at this past weekend’s Festivus Games. Veronica, Wayne, and Britteney took home some new hardware too! These five put in more than a few Sunday’s preparing and it showed. Well done y’all! New class times coming hot this wee[...]

Programming Overview: Apr. 16-22

Posted Apr 17 2018 by Ryan Savard

Join us to help celebrate Coach RJ’s belated birthday this Saturday at 2pm at Smoky Rose on Garland Ave. Stop in to say high or stay for dinner! Everyone is welcome!   Monday 4/16 A) E4M x 3 sets: – 15 back squats @ 20X1 tempo *Either stay at last week’s heaviest weight for 3 se[...]

Programming Overview: Apr. 9-15

Posted Apr 10 2018 by Ryan Savard

Monday 4/9 A) E4M x 3 sets: – 15 back squats @ 20X1 tempo *Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.   B) 3 rounds for time @ 90% – 5/400m row – 20 wallballs – 10 pull-ups R2M *Goal is to get faster every round. *RX+ go 25 WB and 15 PU. &[...]

2018 Open Recap (Programming Overview: April 2-8)

Posted Apr 02 2018 by Ryan Savard

With the close of the CrossFit Open we would like to name team Red Hot Reppers as the 2018 Intramural Open Champions! It was a close race between Sour Snatch Kids and RHR at the end but RHR, led by team captain Veronica Jackson, pulled away in the final week thanks to winning the weekly spirit awar[...]

Programming Overview: Mar. 26 – Apr. 1

Posted Apr 01 2018 by Ryan Savard

Monday 3/26  A) Every 60 sec x 10 sets: – 2 TnG push press *build heavier than last week’s 3s   B) Every 3 minutes x 4-6 sets: – 300m run – 20 RKB swings (70/44) – 15/10 push-ups   C) 3 sets: – 8 weighted or 4 negative pull-ups R2-3M   Tuesday 3/27[...]

Programming Overview: Mar. 19-25

Posted Mar 19 2018 by Ryan Savard

The Open is finally coming to a close with the release of workout 18.5 week. Join us for Friday Night Lights Round 5 this coming Friday evening at 6pm followed by a post-Open celebration at White Rock Alehouse across the street at 7:30pm!   Monday 3/19 A) Every 90 sec x 8 sets: – 3 TnG [...]

Programming Overview: Mar. 12-18

Posted Mar 12 2018 by Ryan Savard

We are over the half way point! Friday Night Lights Round 4 is coming in hot with 18.4 this week. Come on out! Monday 3/12 A) Every 90 sec x 6 sets: – 4 TnG push press *build heavier than last week’s 5s   B) “DT” 5 rounds for time: – 12 deadlifts (155/105) – 9 hang p[...]