On Sunday, April 21st, Ed Bugarin will return to CFW to put on a POSE cycling clinic from 11am-4pm. Many members and instructors have found much success in improving their running technique with Ed’s POSE running clinics in the past. Now it is time to learn how to cycle using the POSE method. Whether you are a beginner or an accomplished triathlete, this course is guaranteed to improve your cycling ability.

Ed is a Level III POSE Running coach and the first Level II POSE Triathlon coach. He received his POSE technique coaching training directly from Dr. Romanov, the founder and inventor of the POSE techniques.  He is formerly of the Special Operations community (retired Sergeant Major from the Army’s tier one unit) and has completed many of the world’s most demanding races, including The Eco-Challenge Borneo.

POSE cycling clinic format:

  • Pre-class pedaling video (how you are currently pedaling).
  • Theory of gravity for pedaling.
  • Video analysis of current pedaling technique.
  • Adjusting bicycle for POSE pedaling (seat position and height, handle bar positioning)
  • POSE pedaling drills.
  • Pedaling video of each student to see how they adapt.
Equipment needed for each participant:
Road or Tri bike, stationary trainer, bike shoes.  Bring running shoes and a pair of standard pedals that have cages/straps.  Also need bike tools for adjusting seat, handle bars and for removing clip on pedals and securing standard pedals.
The Clinic is expected to last 4-5 hours and the available spots are limited.
Cost is $125.00. This includes a CD with your pre and post videos.
Sign up and deposit of $50 are required.  Submit payment to an instructor.  Make checks to CrossFit Wilmington.


Kate receiving a power clean during yesterday’s workout.



EMOTM For 10 min:
ODD: Narrow Grip Bench Press 5r
EVEN: Weighted Pull-Up 5r


For Time:
Row 1000m
40 Wallballs (20,14)
40 Pull-ups
40 KB Swing (24,16)
Run 800m

Wilmington Weightlifting Club

Incline Bench – 4s x 8r
DB Row – 4s x 8r
Y Raise – 3s x 8r
Cuban press – 3s x 8r
4 rounds:
25 m Prowler Push
10 KB Swings 24/16
5 Burpees
Rest 90 seconds

One thought on “POSE Cycling Clinic April 21st

  1. Meagan says:

    Get it Kate!!!! You strong girl.

    Oly Class-it is a REST day! REST today…tomorrow will be heavy.

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