Emerald City Athletics logo with the text 'Together Forward' and a green star design.

MEMBER RESOURCES

Two people planking face-to-face on exercise mats in a gym, one has a tattoo on their arm.

CHAMPIONS & HYROX CLASS SCHEDULES

Monthly Member Events

Special Announcement!

HYROX has landed at all 4 ECA clubs, and we have a special surprise for our members! Your Head Coaches are releasing a limited number of FREE HYROX upgrade passes, available on a first come, first served basis. With a HYROX Black Card, you will get 2 weeks of UNLIMITED access to HYROX Training classes - come discover the hype behind the worldwide HYROX movement!

Click the link below to secure your pass - only 20 available per club! These will go FAST! 

HELPFUL LINKS

3-day beginner workout program featuring push, pull, and leg exercises. Day 1 includes machine chest press, shoulder press, chest fly, tricep extensions, plank hold, reverse crunch, and steady-state cardio. Day 2 has lat pulldown, row, rear delt fly, bicep curl, sit-ups, side plank, and cardio intervals. Day 3 consists of leg press, leg curl, leg extensions, step-ups, glute bridge, superman, and steady-state cardio. Reps for exercises range from 12-15, with 90-second rests between sets. Cardio uses elliptical, stationary bike, treadmill, or stairmaster.
Smartphone displaying Precision Nutrition website with macronutrient ratio customization options along with pie charts for balanced, low-fat, and low-carb diets.
ECA Nutrition Guidelines poster detailing portion control with hand measurements for protein, vegetables, carbs, and fats, featuring visual aids and step-by-step instructions for building a balanced plate with contact information at the bottom.