Posted Jun 03 2019 by Ryan Savard
Programming Overview: June 3-9Monday 6/3 A) E3MOM x 5 sets: – 5 vertical press @ RPE 7-8 – 6-8 horizontal ring rows w/ pause B) Five rounds for time of: – 40 double unders – 20/15 push-ups – 10/7 strict pull-ups *Keep movements crisp. Break up when needed. C) 3 sets: – 2[...]
Posted May 29 2019 by Ryan Savard
Programming Overview: May 27 – June 2Monday 5/27 Murph For time: – 1 mile run – 100 pull-ups – 200 push-ups – 300 air squats – 1 mile run *Partition the pull-ups, push-ups, and air squats however you want. If you have a weight 20/14lb weight vest, wear it. *Full Murph starts at 8:30am, the half [...]
Posted May 21 2019 by Ryan Savard
Programming Overview: May 20-26Memorial Day Murph is going down this coming Monday, 5/27. We will get the Half Murph kicked off at 8:00am and the Full Murph at 8:30am. We are purposefully pushing it a little earlier this year to avoid the heat. Go ahead and sign up HERE! Murph is free for all members and $20 for all non-members.[...]
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[...]