Weekend Announcements:

Free Saturday Morning Community WOD tomorrow at 10am for regular 9am for Masters (50ish+).

Sundat Suckday at 12-2pm on Sunday. Please come and perform your 3RM low bar backsquat if you missed this past Tuesday. Also, maybe work on some double-unders?? Hint, hint..

All new Elements Program starting Monday the 17th of September. Want to get started at EDCF? This is the first step! Call or email to sign up today! Spaces are limited.

This last low bar back squat cycle came to a close yesterday (don’t worry, there will be another one soon enough). I knew there would be some PRs but I wasn’t expecting EVERYONE to PR. Awesome job! I am a proud coach to say the least.

Some notable highlights from yesterday (and the weekend):

• Vic (pictured above) hit a big, BIG PR yesterday and increased from his previous 3RM by 70lbs. An increase like this is insane on any level.
• Anne Marie of the morning class joined the 200lb club yesterday with her 3RM.
• Bryan hit a 25lb PR and moved his 3RM up to 260. Pretty cool considering he competed in a Labor Day 5K at the lake yesterday and won third place in his age group.
• Elizabeth PR’d by 45lbs and had the highest percent increase with 33.3% from last time. After a full year with us, she has improved so much. I am beyond proud of her.
• Eric had the highest percent increase of the guys with a 24.2% increase. He went up 40lbs!
• There was an average weight increase of 30lbs across everyone. 32.5lbs for the guys and 25lbs for the gals.
• There was an average increase in percent change of 15.8% from everyone’s previous 3RM. 12.9% for the guys and 21.5% for the gals.

 

Today we end our current cycle of Low Bar Back Squats. I can’t wait to see how everyone has improved. Please try your best to make it to class today. Oh and you have to do Karen… tough nuts.

Please remember to email in your results from the Paleo Challenge to Mason. This is the last few days of the challenge. Hold strong!

Labor Day Weekend Schedule

Saturday: Free CrossFit workout at 10am. Masters (ages 45+) at 9am.

Sunday: NO Sunday Suckday

Monday: Gym open from 10-12pm. There will be a WOD and technique work on the board.

Tuesday: Back squat max day, don’t miss!

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Happy Labor Day Weekend! Stay safe!

Remember to send in last week’s 30 Day Challenge results to Mason. We are in the final phase of the challenge. Let’s finish strong!

Labor Day Weekend Schedule: We will NOT have classes this coming Monday nor will there be a Sunday Suckday. Instead, the gym will be open from 10-12pm on Monday. There will be a workout on the board along with a list of things to work on. There will be a Saturday morning class, too.

Video: Kendall and Fernando showing how the snatch complex from Friday is done. Good job guys!

ALL NEW ELEMENTS CLASS starting TONIGHT, August 27th, at 8:30pm. The class runs for two weeks on Monday, Wednesday, and Thursday nights (six total). Contact us here to reserve a spot ASAP. Spaces are limited and there are only 2 spots left!

Picture: Robin from the masters class deadlifting an axle. How badass is this? Functional fitness at its best.

 

 

 

ALL NEW ELEMENTS CLASS starting Monday, August 27th, at 8:30pm. The class runs for two weeks on Monday, Wednesday, and Thursday nights (six total). Contact us here to reserve a spot. Spaces are limited.

Free Saturday CrossFit class starting at 10am (9am for ages 50+). Bring a friend. Open to any and all levels of fitness.

Sunday Suckday this Sunday from 12-2pm. Come work on movements you suck at, make up WODs you missed, stretch/roll out, or just shoot the sh*t.

“I smell toast. That’s what they say when you’re having a stroke, right? You smell burnt toast?” These kinds of thoughts can’t be helped. When you’re past 35, words like “obese” have made their way into your medical records, and you’re 10 minutes into a grizzly WOD, my mind jumps to the worst. Thankfully, reason intervenes; I remember there is a fire oven, pizza restaurant next door, and think of T-Rex.

You don’t have to search far to learn how T-Rex feels about pull-ups, wall balls, kettlebells, or pushups. The king of the Cretaceous period laid low by the basic functional movement. In spite of T-Rex’s shortcomings, he keeps showing up. That’s the takeaway. That’s what you have to remember. Regardless of your abilities you have to put the effort in even when you just don’t have it.

Here’s the T-Rex and CrossFit key:

• Show up.
• Don’t leave money on the table and be honest enough with yourself to know when you have.
• Forgive yourself but never excuse yourself.
• Repeat.

It is fine to suck—be like T-Rex when you do and keep coming back. Take pride in what you do well and keep trying at the stuff you don’t. I’m reminded of what Greg at Wicked Fit Apparel shared with me, “T-Rex loves air squats.”

– Bryan P.