Programming: Apr. 7-13

Posted Apr 08 2025 by Ryan Savard

Monday 4/7Fitness & PerformanceA) E4M x 4 sets:– 8-12/side DB bench press @ 3111 tempo– 4-8 strict/weighted or 2-4 negative pull-ups– 8-12 medball hamstring curls*Negative pull-ups can be scaled to using a BB on rack with feet on floor.FitnessB) 5 rounds for time:– 12 alt[...]

Programming: Mar. 31 – Apr. 6

Posted Mar 31 2025 by Ryan Savard

Monday 3/31A) E3M x 5 sets:– 5 BB front squats– 10 tall kneeling DB overhead press– 15/side single arm ring row w/ reachB) E2M x 8-12 sets:– 9 wallballs – 6-9 pull-ups– 6 box step ups– 3 up/down DB devil pressesPerformanceA) E3M x 5 sets:– 5 front[...]

Programming: Mar. 24-30

Posted Mar 25 2025 by Ryan Savard

Monday 3/24Fitness & PerformanceA) E2.5M x 6 setsOdd:– 8-12 DB incline press w/ pause– 10 BB bent over rows Even:– 6-8/side weighted (KB/DB) weighted box step-ups (knee height)*Goal is to not push off of floor leg.FitnessB) 3 rounds for time:– 600-400-200m run–[...]

Programming: Mar. 17-23

Posted Mar 20 2025 by Ryan Savard

Monday 3/17FitnessA) E2M x 8 setsOdd sets:– 8/side staggered stance DB Romanian deadlifts*Show control on descentEven sets:– 8-12 BB strict press (from floor)– 16 alternating KB gorilla rowsB) 15 min AMRAP:– 2 SA DB power clean + push press (1/arm)– 4 hanging knee raise[...]

Programming: Mar. 10-16

Posted Mar 09 2025 by Ryan Savard

Last week of the 2025 Open! Come support our athletes at the final Friday Night Lights this Friday at 5:45pm.Monday 3/10Fitness & PerformanceA) E4M x 4 sets:– 8/side front foot elevated split squats– 8-12 seated DB press– 8-12/side bent over KB/DB rowsFitnessB) E2M x 8-12 sets:[...]

Programming: Mar. 3-9

Posted Mar 03 2025 by Ryan Savard

Monday 3/3FitnessA) E3M x 6 sets:– 4 back squats (sub box squat)After odd sets…– 10/side half kneeling banded lat pull-down + side bendAfter even sets…– 10-15 DB floor press w/ pauseB) 3 rounds for time:– 600-400-200m run– 30-20-10 wallballs in UB sets of 10– [...]

Programming: Feb. 24 – Mar. 2

Posted Feb 26 2025 by Ryan Savard

Monday 2/24FitnessA) E2M x 8 sets:Odd sets – 8-12 incline DB presses– 8-12 incline DB rowsEven sets – 16 single KB front rack reverse lunges*Switch arms at 8 repsB) “Little Chief”5 rounds:3 minute AMRAP– 4 push-ups– 6 RKB swings– 8 air squatsR60S bet[...]

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[...]