Posted Feb 18 2025 by Ryan Savard

Sign up with team East Dallas CrossFit and take on the 2025 CrossFit open with us!Monday 2/17Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts (controlled descent)– 8-12/side half kneeling DB press– 16 alternating KB gorilla rows*RDLs @ 60-65% 1RM deadlift (heavier[...]

Programming: Feb. 10-16

Posted Feb 12 2025 by Ryan Savard

Monday 2/10FitnessA) E3M x 5 sets:– 5 BB bench press– 3 negative pull-up*Sub BB bench with DBs at 53X1 tempoB) E3M x 4-8 sets:– 200m row– 6 alternating DB snatch– 6-9 hanging knee raise– 9 push-upsPerformanceA) E3M x 5 sets:– 5 bench press @ 2-3 RIR– 3[...]

Programming: Feb. 3-9

Posted Feb 05 2025 by Ryan Savard

Be on the lookout for an email with details about how to sign up for the 2025 CrossFit Open as well as how to order your Open t-shirts!Monday 2/3FitnessA) E3M x 5 sets:– 5 back squats – 8-12 dips– 6/side SA ring rowsB) “Running Fran”3 rounds for time:– 400m run–[...]

Programming: Jan. 27 – Feb. 2

Posted Jan 28 2025 by Ryan Savard

Monday 1/27Fitness & PerformanceA) E4M x 4 sets:– 8-12 BB strict presses– 8-12/side bent over rear delt rows– 4-8 ring Y raises*Presses should be heavier than 1/17FitnessB) E3M x 4-8 sets:– 12/9 cal row– 4 DB hang power cleans – 8 dips– 12 reverse l[...]

Programming: Jan. 20 – 26

Posted Jan 20 2025 by Ryan Savard

Vote us Best Gym in East Dallas for 2025!Monday 1/20FitnessA) E2M x 8 sets (4 each)Odd: – 8-12/side SA DB bench pressEven: – 8 double KB pause front squats– 8-12 tall kneeling banded lat pull-downsB) E3M x 5-8 sets:– 12/9 cal row– 6 double DB hang power snatch[...]

Programming: Jan. 13-19

Posted Jan 14 2025 by Ryan Savard

Monday 1/13Fitness & PerformanceA) E4M x 4 sets:– 8/side KB SL b-stance RDLs– 8-12 DB incline press– 8-12 bent over BB rowsFitnessB) E5M x 3-5 sets:– 400m run– 12 SA DB hang power cleans (6/side @ 50/35)– 8 DB goblet hold or prisoner reverse lunges– 24 s[...]

Programming: Jan. 6-12

Posted Jan 07 2025 by Ryan Savard

Monday 1/6FitnessA) E3.5M x 5 sets:– 8-12/side SA DB overhead press (standing)– 8/side KB curtsy lunges (goblet hold)– 8-12 bent over BB rowsB) E3M x 5-8 sets:– 12/9 cal row– 12 alt DB hang power snatches– 9 air squats– 6-9 lemon squeezesPerformanceA) E3.5M [...]

Programming: Dec. 30 – Jan. 5

Posted Dec 31 2024 by Ryan Savard

Monday 12/30A) E2.5M x 8 sets:– 3 front squats*Sub double KB front squats w/ 3111 tempoAfter odd sets– 8-12 DB floor press w/ pauseAfter even sets– 8-12 L-seated banded rowB) 6 rounds for time:– 200m row or 400m bike– 6 DB hang squat clean thrusters– 24 single und[...]