Represent!

Posted Sep 26 2012 by Ryan Savard

We still have a bunch of shirts in sizes S-L. $20 will have you looking cooler than you do already. [...]

Honoring Adrian

Posted Sep 23 2012 by Ryan Savard

Today we are doing the hero WOD “Adrian”. Hero WODs are named after those who died giving their lives for our country. U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Wash[...]

The Mountain

Posted Sep 21 2012 by Ryan Savard

Europa WOD #1: 200 back squats per team. 50 back squats per individual. Bar can’t touch the ground. Weekend Schedule: Free WOD tomorrow morning (Saturday) at 10am! Never tried CrossFit before? Well here is your chance! Bring a friend, too! Ages 50+ are welcome to come at 9am. Sunday Suckday wi[...]

Stop This Train

Posted Sep 20 2012 by Ryan Savard

Adam doing a recent handstand on top of “Half Dome” in California. Still having trouble with tears on big pull-up days? Have you tried gripping the bar on the base of the fingers rather than on the top of the palm? Still not doing it for ya? Maybe gymnastic grips or gloves might be an an[...]

New Classes Next Week

Posted Sep 18 2012 by Ryan Savard

Nando representing the EDCF team at the Europa competition. IMPORTANT: Starting next week we will be adding a Noon class on Tuesdays and Thursdays. This will be more of a trial period but if this time works out, we will add 1-2 more Noon classes to the week. Have any more suggestions on potential cl[...]

Open Those Hips!

Posted Sep 17 2012 by Ryan Savard

Today we are finding our 1RM for High Bar Back Squat. We will then use this number to jump into a new squat cycle concentrating more on the high bar position. High bar position on the back squat enables more anterior (frontal) loading which transfers better to the olympic lifts (clean & jerk, s[...]

The Abmat Monkey Butt

Posted Sep 14 2012 by Ryan Savard

It’s super humid in the gym one day and you walk in to see a WOD with an abnormally high amount of abmat sit-ups. Everyone’s first thought is “Abmat sit-ups?! F**k yeah!” You are all set and ready to cruise through these bad boys. After you finish owning the WOD sitting or l[...]

Paleo 30 Day Wrap-Up

Posted Sep 12 2012 by Ryan Savard

John with front pause squats. Congratulations goes out to Shawn for winning the Paleo 30 Day Challenge. Shawn didn’t have even one cheat meal and came up to the gym five times per week for full points (or did outside workouts). He won a $60 giftcard to Lululemon for being a badass. On another [...]