Posted Jun 22 2026 by Ryan Savard
Programming: June 22-28Monday 6/22 Fitness A) E2.5M x 6 sets Odd sets: – 10/s half kneeling DB press – 20 alternating KB gorilla rows Even sets: – 16 goblet hold alternating curtsy lunges – 5/s side plank clamshells with 5 count hold B) E3M x 5-8 sets: – 200[...]
Posted Jun 16 2026 by Ryan Savard
Programming: June 15-21Monday 6/15 Fitness A) E3M x 5 sets: – 5-5-5-3-3-3 deadlifts After odd sets – 10 DB floor press w/ pause After even sets – 10 tall kneeling banded lat pull-downs B) E5M x 3-5 sets: – 400m run or 1000m bike – 16 medball reverse lunges [...]
Posted Jun 07 2026 by Ryan Savard
Programming: June 8-14Monday 6/8 Fitness & Performance A) E3M x 5 sets: – 5 bench press @ 21X1 tempo – 8-10/s half kneeling SA banded lat-pull-down Fitness B) E90S x 10-15 sets: – 20 single unders or lateral hops – 5 dips – 6 plate ground to overhead &#[...]
Posted Jun 01 2026 by Ryan Savard
Programming: June 1-7Monday 6/1 Fitness A) E2MOM x 8 sets Odd sets: – 10/s half kneeling BB landmine presses Even sets: – 20 alt KB gorilla rows – 10 banded Spanish squats B) E2M x 8-12 sets Odd: 12/9 cal row + 6 double DB hang power snatch + 9-12 push-ups Even: 12/9 [...]
Posted May 26 2026 by Ryan Savard
R.A.D. Acid Athletics Workout this Friday! (Programming: May 25-31)Join us this Friday evening during the 5:45pm class as we take on the R.A.D. Acid Athletics workout! You can compete in the workout for the chance to win some free shoes or just come and hang out and support!We’ll have a crawfish boil rolling in the back with potluck side dishes for everyon[...]
Posted May 19 2026 by Ryan Savard
Programming: May 18-24Join us this Memorial Day Monday as we take on Murph! 1/2 and 1/4 scaling options available. Monday 5/18 Fitness & Performance A) E4M x 4 sets: – 8 Romanian deadlifts @ 2011 tempo – 16-20 top down DB incline press – 10 chest supported double KB row w/ pau[...]
Posted May 11 2026 by Ryan Savard
Programming: May 11-17Join us Friday evening, May 29th, to take on the R.A.D. Acid Athletics workout followed by a pot-luck and hang out! More details to follow in an email this week. Monday 5/11 Fitness & Performance A) E4M x 4 sets: – 8-12 DB bench press @ 3111 tempo – 16 KB/DB reve[...]
Posted May 04 2026 by Ryan Savard
Programming: May 4-10Monday 5/4 Fitness A) E2MOM x 8 sets Odd: – 8 heel elevated double KB front squats – 10 bent over BB rows Even: – 10/s half kneeling DB press – 20 sec side plank / side B) “Little Chief” 5 rounds as many reps as possible… 3 mi[...]