Programming Overview March 16-20

Posted Mar 16 2015 by Ryan Savard

Events this week: No Shower Happy Hour this Thursday starting at 7pm down the street at On Rotation. Body Composition (Re)Testing this Saturday from 8-11am. Sign up for a time >HERE<. If you are retesting from last time use the code RETEST. ——————– Mo[...]

March Athlete Of The Month: Amber Robbins

Posted Mar 10 2015 by Ryan Savard

  Amber has been with us for almost 3 years making her tenure at EDCF one of the longest of all of our members. She has been a great supporter of the gym and everything we stand for. She has competed in the Open with us every year. She is at every competition, happy hour, or any other event we[...]

March 9-13 Programming Overview

Posted Mar 09 2015 by Ryan Savard

Monday 3/9 A1) Back squat 4-6 x 4 @ 31X1; R30S A2) Weighted/negative pull-up 2-3; R90S B) Build power clean to 80% 1RM quickly + 15-12-9 reps for time AFAP: – power clean (115/75, 95/65, 75/45) – burpee (full extension)   Tuesday 3/10 A) Deadlift – 3, 2, 1 – build from 70% 1RM to t[...]

March 2-6 Programming Overview

Posted Mar 02 2015 by Ryan Savard

Monday 3/2 A) Take 20 min to build up to a 1RM Deadlift B) Pull-up tester (pick one based on ability level) 50 CTB pull-ups in UB sets of 5 30 CTB pull-ups in UB sets of 3 50 pull-ups in UB sets of 5 30 pull-ups in UB sets of 3 *Can be done with bands + For time all out!! – Row 250m – 1[...]

15.1 Overview & Strategy

Posted Feb 27 2015 by Ryan Savard

Most of you are going to take on Open workout 15.1 in today’s classes or at Friday Night Lights tonight. Make sure you tune into the video above to know the details and standards of the workout before crushing it today! 15.1 is essentially a 9 minute AMRAP of relatively lighter weight immedia[...]

Feb. 23-27 Programming Overview

Posted Feb 23 2015 by Ryan Savard

If you still haven’t signed up for the open please do so >HERE<. ——————– Programming: Monday 2/23/15 A) Deadlift 5×75%; R3M 3×85%; R3M 1+x95% B) 3 max handstand for time: R90S OR 30 or 50 HSPU for time (I&A) C) EMOM x 10 min E: 5 T[...]

“Mean Green” Limited Release Shirts & Tanks

Posted Feb 16 2015 by Ryan Savard

We’re rolling out new EDCF “Mean Green” t-shirts and tanks just in time for the Open and St. Patty’s Day! If you would like to order a shirt or tank, please pre-order it by going HERE. These are a limited release and we won’t be ordering extras! [...]

February 16-20 Programming Overview

Posted Feb 16 2015 by Ryan Savard

Join EDCF and AIRROSTI on Saturday, 2/21 from 10-11am for an interactive and informative class where you’ll learn specific exercises and techniques to help prevent Shoulder Pain and enhance athletic performance. This event it open to members and non-members. Click >HERE< to reserve you[...]