Posted Mar 20 2025 by Ryan Savard
Programming: Mar. 17-23Monday 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[...]
Posted Mar 09 2025 by Ryan Savard
Programming: Mar. 10-16Last 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:[...]
Posted Mar 03 2025 by Ryan Savard
Programming: Mar. 3-9Monday 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– [...]
Posted Feb 26 2025 by Ryan Savard
Programming: Feb. 24 – Mar. 2Monday 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[...]
Posted Feb 12 2025 by Ryan Savard
Programming: Feb. 10-16Monday 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[...]
Posted Feb 05 2025 by Ryan Savard
Programming: Feb. 3-9Be 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–[...]
Posted Jan 28 2025 by Ryan Savard
Programming: Jan. 27 – Feb. 2Monday 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[...]