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[...]
Posted Jan 20 2025 by Ryan Savard
Programming: Jan. 20 – 26Vote us Best Gym in East Dallas for 2025! Monday 1/20 Fitness A) E2M x 8 sets (4 each) Odd: – 8-12/side SA DB bench press Even: – 8 double KB pause front squats – 8-12 tall kneeling banded lat pull-downs B) E3M x 5-8 sets: – [...]
Posted Jan 14 2025 by Ryan Savard
Programming: Jan. 13-19Monday 1/13 Fitness & Performance A) E4M x 4 sets: – 8/side KB SL b-stance RDLs – 8-12 DB incline press – 8-12 bent over BB rows Fitness B) E5M x 3-5 sets: – 400m run – 12 SA DB hang power cleans (6/side @ 50/35) – 8 DB goble[...]
Posted Jan 07 2025 by Ryan Savard
Programming: Jan. 6-12Monday 1/6 Fitness A) 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 rows B) E3M x 5-8 sets:– 12/9 cal row – 12 alt DB hang power snatches – 9 air squats ̵[...]
Posted Dec 31 2024 by Ryan Savard
Programming: Dec. 30 – Jan. 5Monday 12/30 A) E2.5M x 8 sets: – 3 front squats *Sub double KB front squats w/ 3111 tempo After odd sets – 8-12 DB floor press w/ pause After even sets – 8-12 L-seated banded row B) 6 rounds for time:– 200m row or 400m bike – 6 DB hang s[...]
Posted Dec 27 2024 by Ryan Savard
Programming: Dec. 23-29Monday 12/23 Fitness A) E2M x 8 sets Odd: – 8-12/side half kneeling DB press Even: – 8-12 banded spanish squats – 4 DB batwing rows w/ 6 count pause B) 4 rounds for time: – 400m run – 12-9-6-3 double DB hang power clean + push press [...]