Posted Mar 23 2015 by Ryan Savard
March 23-27 Programming Overview“Motivation is what gets you started. Habit is what keeps you going” – Jim Rohn ——————– Monday 3/23 A) EMOM x 8 min – 2 split jerks at 75% off rack + For time: 2,4,6,8,10,12 reps of push jerk (155/105, 135/95, 115/75, 95/65) – [...]
Posted Mar 16 2015 by Ryan Savard
Programming Overview March 16-20Events this week: No Shower Happy Hour this Thursday starting at 7pm down the street at On Rotation. Body Composition (Re)Testing this Saturday from 8-11am. Sign up for a time >HERE<. If you are retesting from last time use the code RETEST. ——————– Mo[...]
Posted Mar 10 2015 by Ryan Savard
March Athlete Of The Month: Amber RobbinsAmber has been with us for almost 3 years making her tenure at EDCF one of the longest of all of our members. She has been a great supporter of the gym and everything we stand for. She has competed in the Open with us every year. She is at every competition, happy hour, or any other event we[...]
Posted Mar 09 2015 by Ryan Savard
March 9-13 Programming OverviewMonday 3/9 A1) Back squat 4-6 x 4 @ 31X1; R30S A2) Weighted/negative pull-up 2-3; R90S B) Build power clean to 80% 1RM quickly + 15-12-9 reps for time AFAP: – power clean (115/75, 95/65, 75/45) – burpee (full extension) Tuesday 3/10 A) Deadlift – 3, 2, 1 – build from 70% 1RM to t[...]
Posted Mar 02 2015 by Ryan Savard
March 2-6 Programming OverviewMonday 3/2 A) Take 20 min to build up to a 1RM Deadlift B) Pull-up tester (pick one based on ability level) 50 CTB pull-ups in UB sets of 5 30 CTB pull-ups in UB sets of 3 50 pull-ups in UB sets of 5 30 pull-ups in UB sets of 3 *Can be done with bands + For time all out!! – Row 250m – 1[...]
Posted Feb 27 2015 by Ryan Savard
15.1 Overview & StrategyMost of you are going to take on Open workout 15.1 in today’s classes or at Friday Night Lights tonight. Make sure you tune into the video above to know the details and standards of the workout before crushing it today! 15.1 is essentially a 9 minute AMRAP of relatively lighter weight immedia[...]
Posted Feb 23 2015 by Ryan Savard
Feb. 23-27 Programming OverviewIf you still haven’t signed up for the open please do so >HERE<. ——————– Programming: Monday 2/23/15 A) Deadlift 5×75%; R3M 3×85%; R3M 1+x95% B) 3 max handstand for time: R90S OR 30 or 50 HSPU for time (I&A) C) EMOM x 10 min E: 5 T[...]