Posted Mar 20 2025 by Ryan Savard
Programming: Mar. 17-23Monday 3/17 Fitness A) E2M x 8 sets Odd sets: – 8/side staggered stance DB Romanian deadlifts *Show control on descent Even sets: – 8-12 BB strict press (from floor) – 16 alternating KB gorilla rows B) 15 min AMRAP: – 2 SA DB power clean + p[...]
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 3/10 Fitness & Performance A) E4M x 4 sets: – 8/side front foot elevated split squats – 8-12 seated DB press – 8-12/side bent over KB/[...]
Posted Mar 03 2025 by Ryan Savard
Programming: Mar. 3-9Monday 3/3 Fitness A) E3M x 6 sets: – 4 back squats (sub box squat) After odd sets… – 10/side half kneeling banded lat pull-down + side bend After even sets… – 10-15 DB floor press w/ pause B) 3 rounds for time: – 600-400-200m run – 30[...]
Posted Feb 26 2025 by Ryan Savard
Programming: Feb. 24 – Mar. 2Monday 2/24 Fitness A) E2M x 8 sets: Odd sets – 8-12 incline DB presses – 8-12 incline DB rows Even sets – 16 single KB front rack reverse lunges *Switch arms at 8 reps B) “Little Chief” 5 rounds: 3 minute AMRAP – 4 pus[...]
Posted Feb 18 2025 by Ryan Savard
Sign up with team East Dallas CrossFit and take on the 2025 CrossFit open with us! Monday 2/17 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts (controlled descent) – 8-12/side half kneeling DB press – 16 alternating KB gorilla row[...]
Posted Feb 12 2025 by Ryan Savard
Programming: Feb. 10-16Monday 2/10 Fitness A) E3M x 5 sets: – 5 BB bench press – 3 negative pull-up *Sub BB bench with DBs at 53X1 tempo B) E3M x 4-8 sets: – 200m row – 6 alternating DB snatch – 6-9 hanging knee raise – 9 push-ups Performance A) [...]
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 2/3 Fitness A) E3M x 5 sets: – 5 back squats – 8-12 dips – 6/side SA ring rows B) “Running Fran” [...]
Posted Jan 28 2025 by Ryan Savard
Programming: Jan. 27 – Feb. 2Monday 1/27 Fitness & Performance A) 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 1/17 Fitness B) E3M x 4-8 sets: – 12/9 cal row – 4 DB hang power c[...]