Programming Overview: July 16-22Programming Overview: July 16-22

Posted Jul 16 2018 by Ryan Savard

Programming Overview: July 16-22

Monday 7/16 A) Every 2.5 minutes x 5 sets: – 3 push press + 2 push jerk + 1 split jerk *Keep moderate to insure good technique and timing   B) Every 5 minutes x 4-5 sets: – 500/400m row – 20/15 push-ups – 10 box jump overs   *Scale push-ups so that first set is un[...]

Programming Overview: July 9-15Programming Overview: July 9-15

Posted Jul 09 2018 by Ryan Savard

Programming Overview: July 9-15

As we dive into another macrocycle this week, athletes will experience an increase of volume. In the coming weeks you may notice more front squats, single leg work, deadlift variations, push press/jerk complexes, and vertical pressing strength. Remember, there is a plan with everything we do. Nothi[...]

Programming Overview (July 2-8)Programming Overview (July 2-8)

Posted Jul 03 2018 by Ryan Savard

Programming Overview (July 2-8)

We will only have a 9am Hero WOD (“Nutts”) on Wedensday, July 4th. The rest of the week is regular schedule. There are still a few spots in our upcoming EDCF Barbell cycle. Go ahead and get yourself signed up HERE. Cycle starts Monday, July 9th!   TESTING WEEK!   Monday 7/2 A[...]

EDCF Barbell Sign-Up (Programming Overview: June 25 – July 1)EDCF Barbell Sign-Up (Programming Overview: June 25 – July 1)

Posted Jun 25 2018 by Ryan Savard

EDCF Barbell Sign-Up (Programming Overview: June 25 – July 1)

Sign-up for our upcoming EDCF Barbell class starting Monday, July 9th, with Coach RJ is now live. Follow THIS LINK for registration. Price is $50 for the 8 weeks and we are capping registration to 10 people. There are three scheduled classes per week. Mondays and Wednesdays at 6:30pm and Saturdays [...]

Programming Overview: June 18-24Programming Overview: June 18-24

Posted Jun 18 2018 by Ryan Savard

Programming Overview: June 18-24

Team EDCF represented yesterday at WODs On The Water. Way to show up and show out ladies and gentlemen! Details for out 8 Week Barbell Cycle along with sign-up will be released this week so stay tuned. It kicks off on July 9th! Bring A Friend Day is now going down on the first Saturday of every [...]

Programming Overview: June 11-17Programming Overview: June 11-17

Posted Jun 13 2018 by Ryan Savard

Programming Overview: June 11-17

Make sure to follow us on social media! We are most active on Instagram but we’re also on Facebook and Twitter! (follow the links) Members – please ask to join our Members Only Facebook Group to stay up to the minute on events and happenings around the gym.   Monday 6/11 A) Every [...]

Programming Overview: June 4-10Programming Overview: June 4-10

Posted Jun 04 2018 by Ryan Savard

Programming Overview: June 4-10

Thank you to everyone who brought in a buddy for Bring A Friend Day on Saturday! We had quite the turnout! Workout out or training is a social event and it always helps to have an introduction to a new program through someone you know. We are looking forward to doing more in the future!   Mon[...]

Bring A Friend Day (Programming Overview: May 28 – June 3)Bring A Friend Day (Programming Overview: May 28 – June 3)

Posted May 30 2018 by Ryan Savard

Bring A Friend Day (Programming Overview: May 28 – June 3)

We are doing a little something different for this Saturday’s 9am class and letting everyone bring a friend for a fun (yet still tough) partner workout! So if you have a friend who’s curious (or constantly gives you sh*t)¬†about what we do this is the perfect day to bring them so they c[...]