Programming: Mar. 4-10

Posted Mar 06 2024 by Ryan Savard

Monday 3/4 Fitness & Performance A) E4M x 4 sets: – 10-15/side SA DB incline press – 10-20 alternating KB gorilla rows – 10 supine medball hamstring curls (slow out/fast in) Fitness B) E5M x 4-5 sets: – 400m run – 4 up/down DB devil p[...]

Programming: Feb. 26 – Mar. 3 (CF Open Week 1)

Posted Feb 27 2024 by Ryan Savard

Monday 2/26 Fitness A) E3M x 5 sets: – 5 BB or double KB front squats  – 8-12 incline DB press – 8-12 incline KB row w/ pause *KB front squats should use 32X1 tempo B) E2M x 8-12 sets – 8-12 wallballs – 4 up/down DB devil presses&nbs[...]

Programming: Feb. 19-25

Posted Feb 21 2024 by Ryan Savard

Monday 2/19 Fitness A) E2.5M x 8 sets: 9-7-5-3-3-3-3-3 deadlifts After even – 8-12 DB floor press After odd – 8-12 tall kneeling banded lat pull-down  B) 5 rounds for time: – 3 up/down DB devil press – 12 DB reverse lunges (both/one/none) [...]

Programming: Feb. 12-18

Posted Feb 12 2024 by Ryan Savard

Monday 2/12 Fitness A) E2.5M x 6 sets (3 each) Odd sets: – 8/side SL wall assisted KB Romanian deadlifts Even sets: – 8-12 inverted BB rows – 8-12 tough push-ups B) CrossFit Open Workout 22.1 (Scaled) 15 min AMRAP: – 3 wall walks – [...]

Programming: Feb. 5-11

Posted Feb 04 2024 by Ryan Savard

I never won a fight in the ring; I always won in preparation. MUHAMMAD ALI Monday 2/5 Fitness & Performance A) E4M x 3 sets: – 16-24 top down DB bench press – 8-12/side half kneeling SA banded lat pull-down – 8-12 BB good mornings Fitness B) E5M x [...]

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[...]