Row, Row, Row Your… Erg?

Posted May 01 2013 by Ryan Savard

You might have noticed that since the arrival of the new rowers (or ergs), rowing has become pretty common in our weekly programming. Love it or hate it, rowing is here to stay. Why should you learn to respect it? Well for starters, you can’t cheat the distance on the rower. Also, rowing allow[...]

No Ordinary Race Recap

Posted Apr 29 2013 by Ryan Savard

Sunday morning was a blast. Despite the early morning groans from having to be at the gym at 7:30am yesterday, all 24 athletes did awesome! We couldn’t have made it work without the help of our awesome volunteers. A big thanks goes out to Heather, Jen T., Jen L, Anne Marie, Rick, Marcia, Vick[...]

Weekend Warrior

Posted Apr 22 2013 by Ryan Savard

This past weekend, longtime member Fernando Arzola and teammates finished 1st in the 70.3 Ironman New Orleans. While not typically and endurance centered athlete, Nando has put in extra work in the pool and on the pavement over the past few months. The was his first team-style Ironman event and it [...]

Sign Up For No Ordinary Race

Posted Apr 15 2013 by Ryan Savard

Fast approaching is No Ordinary Race, EDCF’s first ever endurance challenge. On Sunday, April 28th, you will be given the opportunity to test your true fitness. There is a sign up sheet at the gym for competitors and volunteers. There is a $20 entry fee for competitors, which includes a[...]

No Ordinary Race

Posted Apr 08 2013 by Ryan Savard

Our first ever No Ordinary Race . On Sunday, April 28th, EDCF will host its first endurance cenetered fitness challenge.  This competition is open to only members of our gym, and all of you are encouraged to participate. There will be two lengths: 3 miles for intermediate and 6 miles for advanced [...]

Building Strength: The Wendler 5/3/1 Strength Cycle

Posted Apr 02 2013 by Ryan Savard

Jim 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[...]

New CrossFit Prep Course Tonight

Posted Apr 01 2013 by Ryan Savard

An 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[...]

Open Workout 13.4

Posted Mar 29 2013 by Ryan Savard

We 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[...]