Programming: Jan. 29 – Feb. 4

Posted Jan 31 2024 by Ryan Savard

Monday 1/29 Fitness & Performance A) E4M x 4 sets – 8-12 BB strict press – 8-12/side bent over DB row – 20 sec/side Copenhagen plank *Last week for these movements Fitness B) CrossFit Open 18.1 – Scaled 20 min AMRAP – 8 hanging knee [...]

Programming: Jan. 22-28

Posted Jan 22 2024 by Ryan Savard

Monday 1/22 Fitness A) E2M x 8 sets: – 3 back or box squats After odd sets… – 16-24 alt DB tall kneeling overhead piston press After even sets… – 8-12 tough ring rows *Same or heavier than last week’s 3s B) “Little Fran on the Run” 3 rou[...]

Programming: Jan. 15-21

Posted Jan 14 2024 by Ryan Savard

Monday 1/15 Fitness A) E3M x 4 sets: 10-8-8-8 deadlifts – 8-12 DB floor press – 8-12 tall kneeling banded lat pull-down  B) E5M x 3-5 sets: – 400m row – 15 RKB swings – 9 dips – 12 air squats Performance A) E3M x 4 set[...]

Programming: Jan. 8-14

Posted Jan 09 2024 by Ryan Savard

Monday 1/8 Fitness A) E2M x 6 sets (3 each) Odd sets: – 8-12 DB Z press – 8 weighted step-ups (R) Even sets: – 8-12/side half kneeling band row + reach – 8 weighted step-ups (L) B) E5M x 3-5 sets:– 400m run – 8 double DB or KB ha[...]

Programming: Dec. 25-31

Posted Dec 27 2023 by Ryan Savard

Monday 12/25 Merry Christmas! – Gym closed Tuesday 12/26 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts* @ 3011 tempo – 12-16 DB bench press w/ pause – 12-16 straight arm banded lat pull-down *Heavier than last week Fitnes[...]

Programming: Dec. 18-24

Posted Dec 20 2023 by Ryan Savard

Monday 12/18 Fitness A) E2M x 6 sets Odd sets: – 8-12/side SA DB bench press – 8-12 BB good mornings Even sets: – 8-12/side SA half kneeling banded high row – 12-16 hip extension marches (off bench) *Last day for these movements B) E90S x 10[...]

Programming: Dec. 11-17

Posted Dec 13 2023 by Ryan Savard

Monday 12/11 Fitness A) E4M x 3 sets: – 8-12 DB or BB bench press – 4-8 strict or 2-4 negative supinated pull-ups – 8-12 sandbag hip thrusts off bench w/ pause B) 5 rounds – 3 min AMRAP – 6 RKB swings – 4 push-ups  – 8 ai[...]

Programming: Dec. 4-10

Posted Dec 05 2023 by Ryan Savard

Monday 12/4 Fitness A) E2M x 6 sets Odd sets: – 8-12/side half kneeling landmine press – 6 toe drag box step-downs (R) Even sets: – 16 alt. KB gorilla rows – 6 toe drag box step-downs (L) B) E90S x 10-15 sets:– 20 single unders ̵[...]