We are excited to be rolling out our all new 8 Week Strength Program designed for those who want to take their strength to the next level.
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Programmed and run by Coach RJ, a national level powerlifting competitor, this program is designed to build your foundation through an initial hypertrophy phase followed by a strength and power development phase.
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We will build off the three main lifts (squat, deadlift, and bench press) and supplement with a select rotation of accessory work movements to round out your weaknesses and enhance your strengths with the goal of peaking on your 8th week in the program.
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The program is 8 weeks in duration (hence the name) with 4 days of strength programming given out per week via an excel sheet that athletes are responsible for returning at the end of every week. Cost is $40 every 4 weeks which comes out to $10/training session ($80 total) or $125 every 4 weeks for non-EDCF members ($250 total).
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There are specific days and times that we would like for you to attend but realize that everyone’s schedules aren’t ideal. The schedule is as follows:
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Mondays – 5:30am (6:30pm make-up)
Wednesdays – 6:30pm (5:30am make-up)
Saturdays – 8am (10am make-up)
Sundays – 10am
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*Make-ups are designated times in which athletes who can’t attend the primary listed times can come in and complete that day’s programming. Make-ups are more open gym style and wont have a designated coach like the primary training times. We ask that you try and make at least 3 primary training times per week. If you have conflicts in make-up times we can most likely work around them and find a solution that works best for you.
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This program is open to both members and non members alike and is suited for beginner, intermediate, and advanced experience levels. If you know of someone who might be interested please shoot them over this email.
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Interested? Go ahead and head to
THIS LINK to get signed up. We are capping the class so get your spot ASAP.
Monday 1/7
A) E3MOM x 5 sets
Back Squat
Set 1: 5@70%
Set 2: 3@80%
Set 3: 1@85%
Set 4: 10@70%
Set 5: 10@70%
B) E3MOM x 4-6 sets
– 200m run
– 8 TnG deadlifts
– 4-8 toes to bar
– 8 burpees over the barbell
*pick a weight for deadlifts that is tough yet can still be done with perfect form.
Tuesday 1/8
A) Every 60 seconds x 12 sets
– power clean + push jerk
B) Every 5 minutes x 4-5 sets:
– 500m row
– 10 shoulder to overhead (135/95)
– 30 double unders
RX+ use 155/105 and complete 50 double unders.
Wednesday 1/9
A) 8 min AMRAP @ 80-90%
– 8 KB swings (53/35)
– 8 goblet hold reverse lunges
– 8 sit-ups
R4M
8 min AMRAP @ 80-90%
– 8 pull-ups
– 8 box jumps w/ step down (24/20”)
– 8 HR push-ups
R4M
8 min AMRAP @ 80-90%
– 8 alternating DB snatches (50/35)
– 8 wallballs (20/14)
– 8 burpees
B) 3 sets for quality:
– 10 BB hip thrusts
– 20 plate Russian twists
– 30 second plank (squeeze butts and guts)
Thursday 1/10
A) Every 5 minutes x 3 sets:
– 10 front squats @ last week’s heaviest set
– 10 seated BB presses
*RPE on squats should be 8-9
B) 4 sets, against a 2 minute running clock complete:
– 24/18 cal row
– max effort devil presses (35/25)
R2M
C) 3 sets for quality:
– 20 band face pulls
– 10/arm bent over rows
Friday 1/11
A) Every 2.5 minutes x 8 sets:
– 2 deadlifts @ 80-85%
– 2 bench press @ 80-85%
B) 3 sets for quality:
– 20 alternating DB weighted step-ups
– 8 weighted or 4 negative pull-ups
– 10-15 DB or BB skullcrushers
– DB 21 gun salute
Saturday 1/12
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 1/13
8am Endurance
10-12pm Open Gym
