Programming: Sep. 1-7

Posted Sep 02 2025 by Ryan Savard

Monday 9/1 – Labor Day (7:45 & 9am only) Fitness “Little Luke” For time: – 400m run – 20 (10/side) single arm DB hang clean & jerk (switch every 5) – 400m run – 25 toes to bar, kip to knee raise, lemon squeeze – 400m run [...]

Programming: Aug. 25-31

Posted Aug 25 2025 by Ryan Savard

Thanks for everyone who came out to support our athletes who competed in Battle Of The Boxes on Saturday at the gym. Also, a special thanks goes to Coach Nick for planning and executing the event! Monday 8/25 Fitness A) E2.5M x 6 setsOdd sets: – 10/s half kneeling DB press[...]

Posted Aug 22 2025 by Ryan Savard

Fitness & Performance A) E4M x 4 sets: – 8-12/side SA DB bench press w/ pause – 3-4 negative or 4-8 weighted pull-ups – 12 alternating goblet hold cossack squats B) Strength Option 3-4 sets for quality: – 10-15/side SA banded bent over tricep kick ba[...]

Programming: Aug. 18-24

Posted Aug 19 2025 by Ryan Savard

No classes this Saturday 8/23. We will be hosting Mental Giants CrossFit for the Battle of the Boxes. If you would like to compete in this friendly competition with a partner or help judge please let us know! Monday 8/18 Fitness & Performance A) E4M x 4 sets: – 8 BB Ro[...]

Programming: Aug. 4-10

Posted Aug 04 2025 by Ryan Savard

Reminder: Coach Glenn has got a killer deal for EDCF members! Monday 8/4 Fitness A) E3M x 6 sets: – 3 back or box squats – 8 lateral DB raises – 8/side SA KB suitcase high steps B) E5M x 3-5 sets: – 400m row or 800m bike – 15 unbroken[...]

Posted Aug 01 2025 by Ryan Savard

Fitness A) E2.5M x 6 sets: – 5-5-5-3-3-3 push press After odd sets – 4 DB batwing rows w/ 6 sec pause After even sets – 8-12 banded Spanish squats Performance A) E2.5M x 6 sets: – 5-5-5-3-3-3 push press *Build to a tough but technically sound set F[...]

Programming: July 28 – August 3

Posted Jul 29 2025 by Ryan Savard

Monday 7/28 Fitness & Performance A) E2M x 8 sets Odd – 10-15 DB incline press – 10 chest supported DB rows Even – 10 double KB RDLs *Move weight in a controlled fashion on the eccentric Fitness B) E5M x 3-5 sets – 500/400m row [...]

Programming: July 21-27

Posted Jul 20 2025 by Ryan Savard

Monday 7/21 Fitness A) E2.5M x 6 sets Even: – 8/side front foot elevated split squats Odd:  – 8-12 DB bench press w/ pause – 8-12/side SA half kneeling banded vertical lat pull-downs B) 15 min AMRAP: – 1 DB hang squat clean – 3 ha[...]