How To Vacation Right And Not Lose Those Gains

Posted Jun 22 2015 by Ryan Savard

With yesterday being the official start of summer we are officially into vacation season. Whether you have a trip planned to the mountains, the beach, or just out of the city limits to spend a few days in a cabin, you’re going to disrupt your gym schedule in some way. After recently getting back [...]

Programming Overview: June 15-19

Posted Jun 15 2015 by Ryan Savard

Monday 6/15 A) Every 90 seconds, for 9 minutes (6 sets): Back Squat x 3 reps @ 75-85% of 1-RM B) EMOM x 10 min E: 5 heavy thrusters (135/95, 115/75, 95/55) O: 4-8 CTB pull-ups + 6 min AMRAP: – 5 burpees – 30 DUs (60 singles)   Tuesday 6/16 A) Power clean 1.1.1.1 x4; R15S/3m (compar[...]

2015 Summer Event Caledar

Posted Jun 09 2015 by Ryan Savard

Mark 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[...]

June Athlete Of The Month: Reed Young

Posted Jun 09 2015 by Ryan Savard

  This 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[...]

Programming Overview: June 8-12

Posted Jun 08 2015 by Ryan Savard

——————– 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%: –[...]

The Summer Seminar Series

Posted Jun 08 2015 by Ryan Savard

Four 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[...]

Introducing The Level 2 Class

Posted Jun 02 2015 by Ryan Savard

Starting 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[...]

Programming Overview: June 1-5

Posted Jun 01 2015 by Ryan Savard

——————– 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 [...]