Programming: July 4 – 10

Posted Jul 05 2022 by Ryan Savard

Monday 7/4 Fitness “Little Badger” 3 rounds for time: – 25 double DB hang squat cleans – 20 strict pull-ups (in UB sets of 5) – 600m run Performance “Badger” 3 rounds for time: – 30 squat cleans (95/65) – 30 pull-ups R[...]

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 PM WHERE: [...]

Posted Jun 28 2022 by Ryan Savard

Fitness & Performance A) E4M x 4 sets: – Close grip bench press Fitness: 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 6/20 Fitness B) 6 rounds [...]

Programming: June 20-26

Posted Jun 20 2022 by Ryan Savard

Monday 6/20 Fitness & Performance A) E4M x 4 sets: – Close grip bench press Fitness: 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 6/10 Fi[...]

Programming: June 13-19

Posted Jun 13 2022 by Ryan Savard

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

Programming: June 6-12

Posted Jun 05 2022 by Ryan Savard

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

Posted Jun 03 2022 by Ryan Savard

Fitness A) E2M x 6 sets: – 5-3-2-1-1-1 BB push press After odd sets: – 10-20 seated banded hamstring curls After even sets: – 10/side bent over DB/KB row Performance A) E2M x 6 sets: – 5-3-2-1-1-1 push jerks *Heavier than 5/25 Fitness & P[...]

Programming: May 30 – June 5

Posted May 31 2022 by Ryan Savard

Monday 5/30 Murph – 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-u[...]