Programming: Aug. 1-7

Posted Aug 01 2022 by Ryan Savard

Monday 8/1 Fitness A) E3M x 6 sets: – 6-5-4-3-2-1 BB back or box squats After odd sets… – 10 tall kneeling DB press After even sets… – 5/side single arm ring rows w/ reach *Goal is to build to a heavyish single rep B) For time: – 1000m r[...]

Programming: July 25-31

Posted Jul 24 2022 by Ryan Savard

Monday 7/25 Fitness & Performance A) E4M x 4 sets: – Bench press Fitness: 6-10 repsPerformance: 1 RIR @ 65% – Pull-ups Fitness: 4 supinated negatives (4 secs down)Performance: 4-8 supinated pull-ups (weighted if able) – 8-12 bent over trap 3 raise w/ p[...]

Programming: July 18-24

Posted Jul 19 2022 by Ryan Savard

Monday 7/18 Fitness A) E3M x 4 sets: – 8-12 heel elevated KB front squats – 8-12 BB bent over rows – 8-12 DB floor press B) EMOM x 10-20 sets: – 3 DB power clean + push press – 3 strict pull-ups – 3 box jump overs (24/20”) Perf[...]

Programming: July 11-17

Posted Jul 11 2022 by Ryan Savard

Monday 7/11 Fitness A) E4M x 4 sets: – 8-6-6-4 deadlifts – 8-12 DB incline press – 8-12 KB chest supported incline rows B) 12 min AMRAP: – 12/9 cal row – 9 RKB swings (heavy) – 6 dips or push-ups Performance A) E4M x 4 sets &#[...]

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[...]