Programming: June 9-15

Posted Jun 10 2025 by Ryan Savard

Monday 6/9 Fitness & Performance A) E3M x 5 sets: – 2 bench press @ 31X1 tempo + 3 regular bench press – 3 negative or 5 weighted strict pull-ups – 5 prone YWYs (2.5s, 5s or unweighted – thumbs up) *Bench press heavier than last week (65-75%) Fit[...]

Sports Massage @ EDCF! (Programming: June 2-8)

Posted Jun 03 2025 by Ryan Savard

We are proud to offer sports massage now at the gym! Please text Coach Glenn to set up an appointment. We are running a special rate of $1/minute for EDCF members before opening it up to the public. Monday 6/2 Fitness A) E3M x 5 sets: – 5 back squat @ 31X1 tempo –[...]

Programming: May 26 – June 1

Posted May 27 2025 by Ryan Savard

BIG turnout at this year’s Memorial Day Murph workout!!! Monday 5/26 – 7:30 & 9am only Murph – 1 mile run – 100 pull-ups – 200 push-ups – 300 air squats – 1 mile run *Partition bodyweight movements as needed.  *Wear[...]

Posted May 15 2025 by Ryan Savard

Fitness A) E2.5M x 6 sets: – 5 push press After odd sets… – 10 ring rows w/ 10 sec hold on final rep After even sets… – 10 DB Romanian deadlifts @ 3011 tempo B) 4 rounds for time: – 400m run or 1000/800m bike – 8-6-4-2 up/down DB devil pr[...]

Programming: May 5-11

Posted May 05 2025 by Ryan Savard

Monday 5/5 Fitness A) E3M x 6 sets: – 3 BB front squats (sub 6 double KB pause front squats) After odd sets… – 20 alternating DB overhead presses After even sets… – 10/side bent over KB row B) E3M x 5-8 sets: – 200m row – 12 wallba[...]

Programming: April 28 – May 4

Posted Apr 28 2025 by Ryan Savard

Monday 4/28 Fitness & Performance A) E3M x 5 sets – 5 strict press – 5 DB batwing rows w/ 5 count pause – 5/side banded half twists to pallof press (small band) Fitness B) E5M x 3-5 sets: – 400m run or 1000/800m bike – 10 DB hang powe[...]

Programming: Apr. 21-27

Posted Apr 21 2025 by Ryan Savard

Monday 4/21 Fitness A) E2M x 8 sets Odd sets: – 10/side half kneeling DB press – 10 heel elevated KB goblet squats Even sets: – 5 DB batwing rows w/ 5 sec holds B) 5 round for time: – 5 double DB hang power snatch – 20 single unders [...]

Programming: Apr. 14-20

Posted Apr 14 2025 by Ryan Savard

Monday 4/14 Fitness A) E3M x 5 sets: – 5 deadlifts (building)  – 5-10 dips (bench/ring/dip bar) – 10 tall kneeling banded lat pull-downs *Deadlifts should be a little heavier than last week. B) E2M x 8-12 sets: – 12 RKB swings  –[...]