Posted May 14 2019 by Ryan Savard
Programming Overview: May 13-19Monday 5/13 A) E3MOM x 4 sets: – 8/side single arm DB bench press w/ pause – 8 bent over BB rows w/ pause B) 10 min AMRAP: – 30 double unders – 15 toes to bar – 10 power cleans (135/95) *RX+ use 155/105. C) 3 sets for quality: – 10-1[...]
Posted May 06 2019 by Ryan Savard
Programming Overview: May 5-11Monday 5/6 A) E3MOM x 6 sets – back squat Set 1: 5 @ RPE 10 Sets 2-6: 5 back squats @ 90% of set 1 B) 5 rounds for time: – 5 power cleans (185/125) – 10 burpees over the barbell Tuesday 5/7 A) E2MOM x 8 sets – 1 push press + 2 split jerk B) EMOM x 4-7 se[...]
Posted Apr 29 2019 by Ryan Savard
Programming Overview: April 29 – May 5Our Kipping, Toes To Bar, & Butterfly Pull-Up Seminar is this Saturday at 10am! It will be 2 hours in duration and is only $10. Sign up HERE. Monday 4/29 A) EMOM x 10 sets: – 1 push press *Start at weight for last week’s toughest set of 2. B) Three sets for max reps of: –[...]
Posted Apr 22 2019 by Ryan Savard
Programming Overview: April 22-28Congrats to Big Wayne on 1st place this weekend at The Wodfather Masters Competition! This guys been putting in extra work after classes and it paid off big time! 5:30am and the rest of EDCF are proud of you Wayne! There only 4 spots left in our upcoming EDCF Barbell class. This 5 week specialty[...]
Posted Apr 18 2019 by Ryan Savard
Programming Overview: April 15-21Monday 4/15 A) E3MOM x 6 sets – deadlift Set 1: 4 @ 80-84% Sets 2-6: 4 @ 93% of set 1 *After every set alternate (3 each) – 8/side single arm DB bench @ 2111 tempo – 8/side single arm DB row @ 2111 tempo B) 5 rounds for time: – 200m run – 10 front rack reverse l[...]
Posted Apr 08 2019 by Ryan Savard
Programming Overview: April 8-14Please join us for a special Saturday edition of our No Shower Happy Hour going down this Saturday from 3-5pm at Lakewood Brewing Co. Everyone is invited so bring your family and friends! They have an outdoor area that is dog friendly so bring your pooch too! Monday 4/8 A) Every 2.5 minutes[...]
Posted Mar 25 2019 by Ryan Savard
Programming Overview: March 25-31You’ll see something a bit different in how our programming is laid out week to week this next month. Instead of a 5 day cycle where you see the the same movements on the same day of each week we are moving to a 6 day cycle in hopes to give a bit more variety to those who can only make certai[...]
Posted Mar 19 2019 by Ryan Savard
Programming Overview: Mar. 18-24Join us for the final Friday Night Lights with workout 19.5 this Friday night from 5:30-7PM. Afterwards we’lll be celebrating the end to the 2019 Open by heading across the street to White Rock Ale House for some food, drinks, and fun! Everyone’s invited! Monday 3/18 A) E3MOM x 5 sets[...]