Programming: June 27 – July 3

Posted Jun 28 2022 by Ryan Savard

Join us Saturday, June 16th, to help celebrate EDCF turning 11 YEARS OLD!Jamie and Steve are gracious enough to host again this year. The party will be BYOB.Friends, family, and kids are all welcome. Feel free to come and go as you please.WHEN: Saturday, July 16th, 1-4 PMWHERE: 5101 Victor St., 7521[...]

Posted Jun 28 2022 by Ryan Savard

Fitness & PerformanceA) E4M x 4 sets:– Close grip bench pressFitness: 6-10 repsPerformance: 1-2 RIR @ 60%– 5 DB chest supported batwing rows w/ 5 sec pause– 5/side half kneeling banded twists w/ 3 sec eccentric*Compare to 6/20FitnessB) 6 rounds for time:– 200m row– [...]

Programming: June 20-26

Posted Jun 20 2022 by Ryan Savard

Monday 6/20Fitness & PerformanceA) E4M x 4 sets:– Close grip bench pressFitness: 8-12 repsPerformance: 2 RIR @ 55%– 5 DB chest supported batwing rows w/ 5 sec pause– 5/side half kneeling banded twists w/ 3 sec eccentric*Compare to 6/10Fitness24-18-12-6 reps for time:Cal rowRKB [...]

Programming: June 13-19

Posted Jun 13 2022 by Ryan Savard

Monday 6/13Fitness & PerformanceA) E4M x 3 sets:– 8-12 strict overhead press– 8-12/side bent over DB/KB rows– 8-12 banded spanish squatsFitnessB) E90S x 10-15 sets:– 20 single unders / lateral hops– 3/side SA DB/KB hang power clean + push press – 6 wallba[...]

Programming: June 6-12

Posted Jun 05 2022 by Ryan Savard

Monday 6/6FitnessA) E4M x 3 sets:– 8/side SL DB/BB B-stance Romanian deadlifts– 8-12 dips– 8-12 DB lat pull-oversB) E2M x 10-16 total sets (alternating stations)Station 1:– 12/9 or 10/7 cal row– 8 dKB deadliftsStation 2:– 12/9 or 10/7 cal row– 4-8 strict pul[...]

Posted Jun 03 2022 by Ryan Savard

FitnessA) E2M x 6 sets:– 5-3-2-1-1-1 BB push pressAfter odd sets:– 10-20 seated banded hamstring curlsAfter even sets:– 10/side bent over DB/KB rowPerformanceA) E2M x 6 sets:– 5-3-2-1-1-1 push jerks*Heavier than 5/25Fitness & PerformanceB) Strength Option3-4 sets for qual[...]

Programming: May 30 – June 5

Posted May 31 2022 by Ryan Savard

Monday 5/30Murph– 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. ½ Murph– 800m run– 50 pull-ups– 100 push-ups– 150 air squats̵[...]

Programming: May 23-29

Posted May 24 2022 by Ryan Savard

Monday 5/23FitnessA) E4M x 3 sets:– 6-10 BB box squats– 16 L-seated DB overhead piston press– 16-20 alt. KB gorilla rowsB) 3 rounds for time– 400m run– 15-12-9 BB or DB thrusters – 15-12-9 pull-upsPerformanceA) E4M x 3 sets – back squatsSet 1: 10 @ 50%S[...]