Posted Apr 02 2013 by Ryan Savard
Building Strength: The Wendler 5/3/1 Strength CycleJim Wendler’s 5/3/1 strength cycle has stood the test of time in the world of powerlifting. Powerlifting a focus on training the basic multi joint movements and a foundation of our programming at EDCF. Wendler states that “the bench press, parallel squat, deadlift, and standing press ha[...]
Posted Apr 01 2013 by Ryan Savard
New CrossFit Prep Course TonightAn all new CrossFit Prep Course starts tonight! The prep course is 8 classes in duration and usually start at the beginning of each month. The classes will be held MWTh nights for the next two weeks and only on MW on the third week. All classes will start at 8:30pm and end around 9:30. The cost f[...]
Posted Mar 29 2013 by Ryan Savard
Open Workout 13.4We are now in week 4 of the 2013 CrossFit Open. Join us as our athletes take on workout 13.4 tomorrow at CF White Rock at 12:30pm. If you’re taking on the WOD today in class, this video goes over tips to help out your efficiency with the movements. We will be going over movement prep before t[...]
Posted Mar 22 2013 by Ryan Savard
Open Workout 13.3Photo courtesy of CrossFit The third week of the CrossFit Open is this week with a workout that is in fact a repeat of last year. Tomorrow, at CF White Rock, our athletes will take on the 12 min AMRAP consisting of 150 wallballs, 90 double-unders, and 30 muscle-ups that comprise workout 13.3. If you[...]
Posted Mar 20 2013 by Ryan Savard
Olympic Lifting Tonight at 7:30pm!” The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained [...]
Posted Mar 11 2013 by Ryan Savard
Fran: She’ll Bring You To Your KneesLast month, a lot of you attempted Fran for your first or second time ever. While it’s not a workout we program all that often, it’s never too early to start preparing for the next Fran Jam. When I say think of a four letter word, starting with “F”, that you scream when you’ve been[...]
Posted Mar 08 2013 by Ryan Savard
13.1 & Weekend ScheduleT-shirts are here! Please make sure that your name is checked off the list before taking your pre-ordered shirt. Please come and get them ASAP! The Open started this week. We will be performing the Open workouts every Friday, beginning today, for the next five weeks. Our Open athletes will be compe[...]