Programming: Dec. 30 – Jan. 5

Posted Dec 31 2024 by Ryan Savard

Monday 12/30 A) E2.5M x 8 sets: – 3 front squats *Sub double KB front squats w/ 3111 tempo After odd sets – 8-12 DB floor press w/ pause After even sets – 8-12 L-seated banded row B) 6 rounds for time:– 200m row or 400m bike – 6 DB hang s[...]

Programming: Dec. 23-29

Posted Dec 27 2024 by Ryan Savard

Monday 12/23 Fitness A) E2M x 8 sets Odd: – 8-12/side half kneeling DB press Even: – 8-12 banded spanish squats – 4 DB batwing rows w/ 6 count pause B) 4 rounds for time: – 400m run – 12-9-6-3 double DB hang power clean + push press [...]

Programming: Dec. 16-22

Posted Dec 16 2024 by Ryan Savard

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

Programming: Dec. 2-8

Posted Dec 03 2024 by Ryan Savard

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

Programming: Nov. 25 – Dec. 1

Posted Nov 27 2024 by Ryan Savard

Monday 11/25 Fitness & Performance A) 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 rows Fitness B) E5M x 3-5 sets: – 400m run or 800m bike – 5 DB devil cle[...]

Programming: Nov. 18-24

Posted Nov 20 2024 by Ryan Savard

Monday 11/18 Fitness A) 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 hold B) E3M x 4-7 sets: – 12/9 or 10/7 cal row – 6 DB hang power cleans + push press [...]

Programming: Nov. 11-17

Posted Nov 12 2024 by Ryan Savard

Frost & Flow: Rowing for Recovery About This Event Register 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 help[...]

Programming: Nov. 4-10

Posted Nov 06 2024 by Ryan Savard

Monday 11/4 Fitness & Performance A) 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/ pause Fitness B) E2M x 8-12 sets Odd: 12/9 cal row + 4 up/down DB de[...]