Programming: June 9-15

Posted Jun 10 2025 by Ryan Savard

Monday 6/9Fitness & PerformanceA) E3M x 5 sets:– 2 bench press @ 31X1 tempo + 3 regular bench press– 3 negative or 5 weighted strict pull-ups– 5 prone YWYs (2.5s, 5s or unweighted – thumbs up)*Bench press heavier than last week (65-75%)FitnessB) E2M x 8-12 sets:Odd –[...]

Sports Massage @ EDCF! (Programming: June 2-8)

Posted Jun 03 2025 by Ryan Savard

We are proud to offer sports massage now at the gym! Please text Coach Glenn to set up an appointment. We are running a special rate of $1/minute for EDCF members before opening it up to the public.Monday 6/2FitnessA) E3M x 5 sets:– 5 back squat @ 31X1 tempo– 10 DB Z-press– 5/side [...]

Programming: May 26 – June 1

Posted May 27 2025 by Ryan Savard

BIG turnout at this year’s Memorial Day Murph workout!!!Monday 5/26 – 7:30 & 9am onlyMurph– 1 mile run– 100 pull-ups– 200 push-ups– 300 air squats– 1 mile run*Partition bodyweight movements as needed. *Wear a 20/14 weight vest if you have one. [...]

Posted May 15 2025 by Ryan Savard

FitnessA) E2.5M x 6 sets:– 5 push pressAfter odd sets…– 10 ring rows w/ 10 sec hold on final repAfter even sets…– 10 DB Romanian deadlifts @ 3011 tempoB) 4 rounds for time:– 400m run or 1000/800m bike– 8-6-4-2 up/down DB devil press– 16-12-8-4 single DB box st[...]

Programming: May 5-11

Posted May 05 2025 by Ryan Savard

Monday 5/5FitnessA) E3M x 6 sets:– 3 BB front squats (sub 6 double KB pause front squats)After odd sets…– 20 alternating DB overhead pressesAfter even sets…– 10/side bent over KB rowB) E3M x 5-8 sets:– 200m row– 12 wallballs – 8-12 SA DB hang power clean [...]

Programming: April 28 – May 4

Posted Apr 28 2025 by Ryan Savard

Monday 4/28Fitness & PerformanceA) E3M x 5 sets– 5 strict press– 5 DB batwing rows w/ 5 count pause– 5/side banded half twists to pallof press (small band)FitnessB) E5M x 3-5 sets:– 400m run or 1000/800m bike– 10 DB hang power cleans– 10 DB push pressPerforman[...]

Programming: Apr. 21-27

Posted Apr 21 2025 by Ryan Savard

Monday 4/21FitnessA) E2M x 8 setsOdd sets:– 10/side half kneeling DB press– 10 heel elevated KB goblet squatsEven sets:– 5 DB batwing rows w/ 5 sec holdsB) 5 round for time:– 5 double DB hang power snatch– 20 single unders– 5 burpees– 20 single unders–[...]

Programming: Apr. 14-20

Posted Apr 14 2025 by Ryan Savard

Monday 4/14FitnessA) E3M x 5 sets:– 5 deadlifts (building) – 5-10 dips (bench/ring/dip bar)– 10 tall kneeling banded lat pull-downs*Deadlifts should be a little heavier than last week.B) E2M x 8-12 sets:– 12 RKB swings – 4 box step-ups– 8 wallballs [...]