4th Birthday Bash!

Posted Sep 15 2015 by Ryan Savard

Can you believe it?! EDCF is turning 4 years old this month! What does that mean? Well we are planning a day full of fun at the gym next Saturday, 9/26! Mark your calendars! 300 Challenge We are going to start the morning off with the 300 Challenge. This is an annual workout consisting of 300 reps [...]

Programming Overview: Sept 14-19

Posted Sep 14 2015 by Ryan Savard

Remember our 4th Anniversary Party on Saturday, 9/26 (next Saturday). We will have tacos, beer, tailgate games, and maybe even a water slide!!!! Bring your friends, wives, boyfriends, kids… whoever. Everyone is invited! ——————– Monday 9/14 A) Back Squ[...]

Programming Overview: Aug. 31- Sept. 5

Posted Sep 01 2015 by Ryan Savard

NEW: We will be hosting our first ever EDCF Mobility class this Thursday from 6:30-7pm! More details >HERE<. NOTE: There will be regular classes this Saturday but no class on Sunday. There will also be a 9am workout on Monday (Labor Day). ——————– Mond[...]

The Failed PR

Posted Aug 24 2015 by Ryan Savard

I started CrossFit back in 2009 and have been training relatively consistent ever since. Now I’ve made quite a few gains in this time. Hitting many milestones that I once thought were a long shot. I’ve also gone through a lot of struggles and dry spells, too. While training and coaching ove[...]

Programming Overview: Aug. 24-29

Posted Aug 24 2015 by Ryan Savard

*Remember to be on time to classes! If you get to the gym early then use that time wisely and warm-up or mobilize your problem areas. ——————– Monday 8/24 A) Every minute, on the minute, for 10 minutes: – Split Jerk x 1 rep @ 75-90% Pause 1-2 sec in re[...]

August Athlete Of The Month: Jim Martin

Posted Aug 19 2015 by Ryan Savard

Jim has been with us now for about 3 years. Man how time flies! At first we used to joke about Jim being the “world’s tightest man” after all his years as a runner. Since then he has not only come a long way with flexibility, but with strength and gymnastics, too! Jim never compla[...]

Programming Overview: August 17-22

Posted Aug 17 2015 by Ryan Savard

——————– Monday 8/17 A) Every 90 sec x 12 min (8 sets): 1 hang squat clean + 1 squat clean B) Back Squat *Set 1 – 5 reps @ 60% *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4-6 – 7 reps @ 75% Rest exactly 2 minutes between sets. C) 5 min AMRAP at 9[...]

Programming Overview: Aug.10-15

Posted Aug 10 2015 by Ryan Savard

——————– Monday 8/10 A) Every minute, on the minute, for 10 minutes: – Split Jerk x 2 reps @ 70-80% Footwork should be perfect at this weight! B) Every 4 minutes, for 20 minutes (5 sets) for times: – 12/9 cal row – 4 Power cleans @ 70% of [...]