Posted Jan 05 2026 by Ryan Savard

Fitness A) E4MOM x 3 sets: – 8 front squats (sub 10 double KB front squat w/ pause) – 16-20 alt. top down DB bench press – 10 ring face pulls B) E5M x 3-5 sets: – 400m run – 15 wallballs – 10 strict pull-ups *Band strict pull-ups if nee[...]

Programming: Dec. 29 – Jan. 4

Posted Dec 29 2025 by Ryan Savard

Monday 12/29 Fitness & Performance A) E4M x 4 sets: – 8/s KB front foot elevated split squats – 16-20 alternating seated DB overhead press  – 10 2 up 1 down ring rows Fitness B) E2M x 8-12 sets Odd sets: 12/9 cal row + 10 SA DB hang power clean[...]

Programming: Dec. 22-28

Posted Dec 22 2025 by Ryan Savard

Happy Holidays from EDCF! Please take note of our amended schedule for the next couple of weeks… Wednesday 12/24 – 6, 9am and 12pm classes only (12 Days of Xmas) Thursday 12/25 – gym closed (Merry Christmas!) Friday & Saturday 12/26 & 27 R[...]

Programming: Dec. 15-21

Posted Dec 15 2025 by Ryan Savard

Coach Bethany Monday 12/15 Fitness A) E2M x 8 sets Odd: – 10 double KB front squats (tough) – 10 half kneeling DB press (R) Even: – 20 alternating double KB gorilla rows (10/s) – 10 half kneeling DB press (L) B) 15 min AMRAP: – 30 singl[...]

Programming: Dec. 8-14

Posted Dec 09 2025 by Ryan Savard

Monday 12/8 Fitness A) E3M x 5 sets: – 5 back squats  – 12-16 DB floor press w/ pause – 8-12/side half kneeling SA banded lat pull-down (green or black) *BS heavier than 11/26 B) E5M x 3-5 sets: – 400m row (800m bike) – 12 unbroken w[...]

Posted Nov 28 2025 by Ryan Savard

Fitness & Performance “Thanksgiving with the Girls” For time: “Angie’s” House – 20 pull-ups – 20 push-ups – 20 sit-ups – 20 air squats “Helen’s” House – 400 meter run – 21 KB swings (53/35 [...]

Programming: Nov. 24-30

Posted Nov 24 2025 by Ryan Savard

Monday 11/24 Fitness A) E3M x 4 sets: – 6 deadlifts – 16 alt. top down DB floor press – 8-12 tall kneeling banded lat pulldown B) 5 rounds for time: – 16 RKB swings – 8 strict pull-ups – 12 prisoner reverse lunges – 200m ru[...]

Programming: Nov. 17-23

Posted Nov 19 2025 by Ryan Savard

Monday 11/17 Fitness A) E2.5M x 6 sets Odd: – 8-12 BB strict press Even – 5 batwing rows w/ 5 sec pauses – 10 KB goblet squats w/ heels elevated B) E5M x 3-5 sets: – 400m run – 8 DB hang power cleans – 8 strict pull-ups [...]