Programming: Aug. 17-23 (T-Shirt Pre-Order)

Posted Aug 18 2026 by Ryan Savard

Follow the links to pre-order your shirt(s) or choice… Heavyweight Navy/White Heavyweight Dust/Coral Triblend Slate/White Triblend Silver/Coral Monday 8/17 Fitness & Performance A) E4M x 4 sets: – 8 BB strict press – 8-12/s SA DB bent over ro[...]

Programming: Aug. 10-16

Posted Aug 09 2026 by Ryan Savard

Monday 8/10 Fitness A) E2M x 6 sets: – 5 push press After odd sets – 20 alternating KB gorilla rows After even sets – 10 tough DB goblet squats B) E2M x 8-12 sets Odd: 12/9 cal row + 10 DB push press Even: 12/9 cal row + 5 hanging knee raises + 3-5 burp[...]

Posted Aug 06 2026 by Ryan Savard

Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts – 16-20 top down DB bench press – 4-8 strict/weighted or 2-4 negative supinated pull-ups Fitness B) 5 rounds for time: – 15 RKB swings – 5-10 dips – 5 up/down + box st[...]

Programming: Jul 27 – Aug 2

Posted Jul 26 2026 by Ryan Savard

Monday 7/27 Fitness A) E2M x 8 sets Odd: – 10/s half kneeling BB landmine presses – 8 KB front foot elevated split squat (R) Even: – 10/s bent over DB row – 8 KB front foot elevated split squat (L) B) E2M x 8, 10 or 12 sets: – 12/9 cal[...]

Programming: July 20-26

Posted Jul 20 2026 by Ryan Savard

Monday 7/20 Fitness & Performance A) E2M x 8 sets Odd:  – 8/s SL DB/KB Romanian deadlifts – 10 bent over reverse flys (control at top) Even:  – 10/s half kneeling banded high row w/ pause – 8-12 dips Fitness B) 3 rounds for time:[...]

Programming: July 13-19

Posted Jul 14 2026 by Ryan Savard

Monday 7/13 Fitness & Performance A) E3M x 5 sets: – 5 bench press @ 75-80% After odd sets – 10 tall kneeling banded lat pull-downs After even sets – 8-10/s shoulder external rotations Fitness B) E5M x 3-5 sets: – 400m row – 16 RKB sw[...]

Programming: July 6-12

Posted Jul 13 2026 by Ryan Savard

Dress like Nick day! Monday 7/6 Fitness A) E2M x 8 sets Odd sets: – 10 double KB heel elevated front squats w/ pause – 10 supine medball hamstring curls Even sets: – 10 L-seated DB Z press – 5/s SA ring row + reach B) 4 rounds for time: ̵[...]

July 4th Pool Party! (Programming: June 29 – July 5)

Posted Jun 29 2026 by Ryan Savard

We’ve got a big weekend ahead! This Saturday, as we are celebrating America’s 250th birthday, we are also throwing Nick a going away post WOD pool party! If you haven’t heard, Nick is taking his talents to Denver. It sucks. We don’t want him to go, but we are excited for him and h[...]