Programming: Sep. 19-25

Posted Sep 19 2022 by Ryan Savard

Monday 9/19FitnessA) E2MOM x 8 sets (4 each)Odd sets:– 6-10 BB/DBs strict overhead press*– 8/side front foot elevated split squat (L)Even sets:– 12-16 KB gorilla rows – 8/side front foot elevated split squat (R)*Heavier than last timeB) For time:– 1000m row– [...]

Programming: Sep. 12-18

Posted Sep 12 2022 by Ryan Savard

On top of King’s Peak (13,528 ft) in Utah.Monday 9/12FitnessA) E2M x 8 sets (4 each, alternating)Odd sets:– 8-12/side half kneeling single arm DB press– 8-12 bent over BB rowsEven sets:– 12 alt. goblet hold lateral lunges*Compare to 8/25, last day for these!B) EMOM x 10-20 se[...]

Programming: Sep. 5-11

Posted Sep 06 2022 by Ryan Savard

Monday 9/5 – Labor Day (7:45 & 9:00am classes only)Fitness“Hot Shots 19-ish”6 rounds for time:– 30 air squats– 19 RKB swings– 7 strict pull-ups– 400m run*45 minute time capPerformance“Hot Shots 19”6 rounds for time:– 30 air squats– 19 power clean[...]

Programming: Aug. 29 – Sep. 4

Posted Aug 29 2022 by Ryan Savard

Monday 8/29FitnessA) E4M x 4 sets:– 8-12/side single arm DB bench press– 2-4 supinated negative pull-ups– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)B) 5 rounds for time:– 200m run– 16 single unders– 12 RKB swings– 8 hand release push-upsR60S[...]

Programming: Aug. 22-28

Posted Aug 23 2022 by Ryan Savard

Monday 8/22FitnessA) E2MOM x 8 sets (4 each)Odd sets:– 8-12 BB/DBs strict overhead press– 8/side KB front rack contralateral box step-up (L)Even sets:– 4-6 DB batwing rows w/ 4 sec pause – 8/side KB front rack contralateral box step-up (R)*Start box step-ups on non-domin[...]

Programming: Aug. 15-21 (Please welcome Coach Nick!)

Posted Aug 15 2022 by Ryan Savard

We are proud to introduce the newest member of our coaching staff… Nick Velez. Nicks been with us for 3.5 years now and has really developed as an athlete and has proven himself as a loyal part of EDCF. We’re pumped to welcome him to our coaching staff. You’ll see him on Thursday e[...]

Programming: Aug. 8-14

Posted Aug 08 2022 by Ryan Savard

Monday 8/8FitnessA) E2M x 8 sets (4 each, alternating)Odd sets:– 8-12/side half kneeling landmine press – 12-16 double KB gorilla rowEven sets:– 16 alt. landmine goblet reverse lunges*Heavier than 7/29B) 3 rounds for time:– 600-400-200m run– 12-10-8 double DB hang [...]

Programming: Aug. 1-7

Posted Aug 01 2022 by Ryan Savard

Monday 8/1FitnessA) E3M x 6 sets:– 6-5-4-3-2-1 BB back or box squatsAfter odd sets…– 10 tall kneeling DB pressAfter even sets…– 5/side single arm ring rows w/ reach*Goal is to build to a heavyish single repB) For time:– 1000m row– 50 medball squats (20/14) in unbrok[...]