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 [...]

Programming Overview: May 26-29

Posted May 26 2015 by Ryan Savard

——————– 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[...]

Programming Overview: May 18-22

Posted May 19 2015 by Ryan Savard

——————– 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[...]

Memorial Day “Murph” + Crawfish Boil

Posted May 18 2015 by Ryan Savard

  Join us on Monday, May 25th (Memorial Day) for our annual Memorial Day “Murph” WOD followed by our first ever crawfish boil. “Murph” (for time: – 1 mile run – 100 pull-ups – 200 push-ups – 300 squats – 1 mile run *Partition the reps as n[...]

Outside The Box: Christina & KJ Take On The MS150

Posted May 06 2015 by Ryan Savard

This past weekend, KJ and Christina both took on the annual MS 150. Over a two day span, the two road over 160 miles each to raise money and awareness for multiple sclerosis. Here is what Christina had to say about her experience: “I am so glad I was able to do it with my coworkers and fellow[...]