2018 Memorial Day Murph (Programming Overview: May 21-27)2018 Memorial Day Murph (Programming Overview: May 21-27)

Posted May 21 2018 by Ryan Savard

2018 Memorial Day Murph (Programming Overview: May 21-27)

This coming Memorial Day we will be holding “Murph”, an annual event that honors a fallen hero. There will be both a half version and a full version of the WOD. Please register below by clicking the appropriate link: Half (starts @ 9:10am)  Full (starts @ 9:30am) Heats will start on time so p[...]

Programming Overview: May 14-20Programming Overview: May 14-20

Posted May 14 2018 by Ryan Savard

Programming Overview: May 14-20

Open Gym We are now running Open Gym every week on Saturdays from 10-11am and Sundays from 10am-12pm. Come make up a missed workout, work on your weaknesses, mobilize and recover, or just hang out!   Monday 5/14 A) E4M x 3 sets: – 8 back squats *These should be heavier than your sets of[...]

Programming Overview: May 7-13Programming Overview: May 7-13

Posted May 07 2018 by Ryan Savard

Programming Overview: May 7-13

Monday 5/7 A) E4M x 3 sets: – 10 back squats *These should be heavier than your sets of 10 from last week.   B) “Jackie” – 1000m row – 50 thrusters 45/35 – 30 pull-ups   Tuesday 5/8 A) E2M x 3 sets: – 3 cleans @ 55-65% + E2MOM x 3 sets: – 2 cleans[...]

Programming Overview: Apr. 30 – May 6Programming Overview: Apr. 30 – May 6

Posted Apr 30 2018 by Ryan Savard

Programming Overview: Apr. 30 – May 6

We wanted to make Open Gym official. Starting this week we will have Open Gym slotted for every Saturday from 10-11am as well as every Sunday from 10am-12pm. Come in and work on missed workouts, skills, mobility, or just come to hang out for a bit!   Monday 4/30 A) E4M x 3 sets: – 10 ba[...]

Programming Overview: Apr. 23-29Programming Overview: Apr. 23-29

Posted Apr 23 2018 by Ryan Savard

Programming Overview: Apr. 23-29

Congratulations to all of our EDCF athletes who competed at this past weekend’s Festivus Games. Veronica, Wayne, and Britteney took home some new hardware too! These five put in more than a few Sunday’s preparing and it showed. Well done y’all! New class times coming hot this wee[...]

Programming Overview: Apr. 16-22Programming Overview: Apr. 16-22

Posted Apr 17 2018 by Ryan Savard

Programming Overview: Apr. 16-22

Join us to help celebrate Coach RJ’s belated birthday this Saturday at 2pm at Smoky Rose on Garland Ave. Stop in to say high or stay for dinner! Everyone is welcome!   Monday 4/16 A) E4M x 3 sets: – 15 back squats @ 20X1 tempo *Either stay at last week’s heaviest weight for 3 se[...]

Programming Overview: Apr. 9-15Programming Overview: Apr. 9-15

Posted Apr 10 2018 by Ryan Savard

Programming Overview: Apr. 9-15

Monday 4/9 A) E4M x 3 sets: – 15 back squats @ 20X1 tempo *Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.   B) 3 rounds for time @ 90% – 5/400m row – 20 wallballs – 10 pull-ups R2M *Goal is to get faster every round. *RX+ go 25 WB and 15 PU. &[...]

2018 Open Recap (Programming Overview: April 2-8)2018 Open Recap (Programming Overview: April 2-8)

Posted Apr 02 2018 by Ryan Savard

2018 Open Recap (Programming Overview: April 2-8)

With the close of the CrossFit Open we would like to name team Red Hot Reppers as the 2018 Intramural Open Champions! It was a close race between Sour Snatch Kids and RHR at the end but RHR, led by team captain Veronica Jackson, pulled away in the final week thanks to winning the weekly spirit awar[...]