Posted Jun 09 2015 by Ryan Savard
2015 Summer Event CaledarMark your calendars! We have a lot of stuff coming your way. Saturday 6/13 – Rowing Seminar w/ Daniel Tesfay from 10-11am – Daniel was a collegiate rower at the University of Texas – Austin. Saturday 6/27 – Gymnastics Seminar w/ Chris Lofland – Chris is a CrossFit Gymnastics certification[...]
Posted Jun 09 2015 by Ryan Savard
June Athlete Of The Month: Reed YoungThis month’s athlete was a unanimous decision by our coaching staff. Reed came in day 1 with a smile on his face and a willingness to learn and face adversity. He is consistent, coachable, and never complains… Everything a coach can ask for. Keep up the great work Reed! We apprec[...]
Posted Jun 08 2015 by Ryan Savard
Programming Overview: June 8-12——————– Monday 6/8 A) Back squat Set 1 – 4 reps @ 65% Set 2 – 3 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 3 reps @ 85% Set 5 – 2 reps @ 90% Set 6 – 1 rep @ 95% Set 7 if possible – 1 rep @ 100+% R2M between sets + 12 min AMRAP @ 80-90%: –[...]
Posted Jun 08 2015 by Ryan Savard
The Summer Seminar SeriesFour Seminars Designed To Help You Up Your Game Starting this Saturday, June 13th, and continuing every other Saturday through June and July, we are hosting a variety of seminars that are free to all members! We are bringing in experts from the disciplines of rowing, gymnastics, mobility, and Olymp[...]
Posted Jun 02 2015 by Ryan Savard
Introducing The Level 2 ClassStarting this Saturday (6/6) at 10am. So what exactly does “Level 2” mean? Simply put, the all new EDCF Level 2 class is designed for our athletes who have already developed a basic level of fitness and are seeking more. Whether you are interested in competing in local competitions o[...]
Posted Jun 01 2015 by Ryan Savard
Programming Overview: June 1-5——————– Monday 6/1 Tester warm-up in 15 min: A1) Back squat – build to 90%+ A2) Rowing – 2-3 build-ups over 30 sec (increasing pace every 10 sec) A3) Work through kipping motion and front rack mobility + Tester: “Jackie” – 1,000 m row [...]
Posted May 26 2015 by Ryan Savard
Programming Overview: May 26-29——————– Monday 5/25 – Memorial Day “Murph” Tuesday 5/26 A) Power clean TnG 3.3.3 x4; R15S/3m + EMOM x 15-18 minutes: Minute 1 – 10 Toes to Bar Minute 2 – 12 KB swings (70/53) Minute 3 – 10-12 Goblet Hold Reverse Lunges – Alternating[...]
Posted May 19 2015 by Ryan Savard
Programming Overview: May 18-22——————– Monday 5/18 A) Back squat – build to a new 1RM in 20 min (be smart, be careful) B) EMOM x 10-12 min: E: 8 thrusters (115/75, 95/65, 75/45) O: 12/9 cal row C) max handstand hold/walk x 3 sets; rest as needed Tuesday 5/19 4-5 sets tough e[...]