Programming: Dec. 16-22

Posted Dec 16 2024 by Ryan Savard

Monday 12/16FitnessA) E4M x 4 sets:– 8 deadlifts– 8-12/side lean away DB delt raises– 8/side banded pallof pressB) E5M x 3-5 sets:– 400m run– 12 plate ground to overhead– 10 plate or prisoner lunges– 8 hanging knee raisesPerformanceA) E4M x 4 sets:– 8 [...]

Programming: Dec. 2-8

Posted Dec 03 2024 by Ryan Savard

Sign up and come row with us or donate here.Monday 12/2A) E4M x 4 sets:– 8 front squats – 16 alt. tall kneeling DB piston press– 16 alt. KB gorilla rowsB) 12 min AMRAP:– 1 DB thruster – 3 hanging knee raises– 15 single unders*Add one thruster every round[...]

Programming: Nov. 25 – Dec. 1

Posted Nov 27 2024 by Ryan Savard

Monday 11/25Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts @ 3011 tempo– 6-12 dips (weighted or scaled as needed)– 8-12/side bent over DB/KB rowsFitnessB) E5M x 3-5 sets:– 400m run or 800m bike– 5 DB devil cleans – 10 prisoner lunges–[...]

Programming: Nov. 18-24

Posted Nov 20 2024 by Ryan Savard

Monday 11/18FitnessA) E4M x 4 sets:– 8-12/side half kneeling landmine presses– 12 alternating DB goblet hold weighted step-ups– 20 sec top of ring row holdB) E3M x 4-7 sets:– 12/9 or 10/7 cal row– 6 DB hang power cleans + push press– 8-12 wallballs Performanc[...]

Programming: Nov. 11-17

Posted Nov 12 2024 by Ryan Savard

Frost & Flow: Rowing for RecoveryAbout This EventRegister here: https://secure.qgiv.com/…/generaldo…/event/frostandflow/EDCF family, please join us on Saturday, December 7th for our charity event benefitting The Magdalen House, a nonprofit organization helping individuals w[...]

Programming: Nov. 4-10

Posted Nov 06 2024 by Ryan Savard

Monday 11/4Fitness & PerformanceA) E4M x 4 sets:– 8-12 1&¼ DB bench press (pause on ¼ rep)– 2-4 negative OR 4-8 weighted supinated pull-ups– 8-12 BB hip thrusts off bench w/ pauseFitnessB) E2M x 8-12 setsOdd: 12/9 cal row + 4 up/down DB devil cleansEven: 12/9 cal row + 8-[...]

Programming: Oct. 28 – Nov. 3

Posted Oct 28 2024 by Ryan Savard

Monday 10/28FitnessA) E2M x 8 setsOdd:– 8-12 BB strict overhead presses– 8-12/side half kneeling banded high row w/ side bend (L)Even:– 8 heavy goblet squats w/ pause– 8-12/side half kneeling banded high row w/ side bend (R)B) E3M x 5-8 sets– 12/9 cal row– 9-12 wa[...]

Programming: Oct 21-27

Posted Oct 22 2024 by Ryan Savard

Monday 10/21Fitness & PerformanceA) E4M x 4 sets:– 8/side SL wall assisted KB Romanian deadlifts– 8-12 DB incline press @ 3011 tempo– 8-12 tough ring rows*Scale RDLs w/ foot on floor (kickstand style)FitnessB) E2M x 8-12 setsOdd: 12/9 cal row + 10-15 RKB swingsEven: 12/9 cal ro[...]