Welcome Coach Rob! (Programming: Aug. 9-15)

Posted Aug 08 2021 by Ryan Savard

We are pumped to formally announce the newest addition to our coaching staff… Long time member, Rob Daffin. A little bit more about Rob: “Since high school, fitness has been a part of my life where I played the big 4; football, baseball, basketball, and track. Luckily, my high school was[...]

Programming: Aug. 2-8

Posted Aug 04 2021 by Ryan Savard

Monday 8/2Fitness & PerformanceA) E3M x 3 sets:– 8-12 BB Romanian deadlifts w/ 3011 tempo @ 50-60%– 8-12/side half kneeling single arm lat pull-down– 8-12 bent over reverse flysFitnessB) 5 rounds for time:– 200m run– 6 double DB hang power cleans– 6 reverse lu[...]

Programming: Jul. 26 – Aug. 1

Posted Jul 26 2021 by Ryan Savard

picMonday 7/26Fitness & PerformanceA) E3M x 3 sets– 8-12 overhead press– 8-12/side bent over row– 8-12 banded no moneysFitnessB) E4M x 4-6 sets:– 400m run– 8 BB/DB push pressPerformanceB) E4M x 4-6 sets:– 400m run– 5 shoulder to overhead*Choose a weight [...]

Programming: July 19-25

Posted Jul 20 2021 by Ryan Savard

Monday 7/19FitnessA) E4M x 3 sets:– 8-12 front squats– 12-16 DB renegade rows– 16-20 leg lifts over DB*front squats can be performed with a BB in the front rack or arms crossed OR with double KBs.B) 10 rounds for time:– 8 wallballs (20/14)– 16 single unders –[...]

Posted Jul 18 2021 by Ryan Savard

Open Gym 10-12pm[...]

Programming: July 12-18

Posted Jul 12 2021 by Ryan Savard

Monday 7/12FitnessA) E2.5M x 6 sets:– 3-4 box squats w/ 32X1 tempoAfter even sets– 8-12 DB seated Arnold pressAfter odd sets– 8-12 DB/KB lat pull-overs*heavier than 7/2B) For time:– 600m run– 50 RKB swings (53/35)– 400m run– 30 DB walking lunges (35/25s)R[...]

Programming: July 5-11

Posted Jul 06 2021 by Ryan Savard

Monday 7/5 – 7:45 & 9am onlyFitness – Hero WOD“Little Whitten”5 rounds for time with a partner:– 22 KB swings– 22 medball box step ups– 400m run (together)– 22 burpees– 22 wallballsPerformance – Hero WOD“Whitten”5 rounds for time:– 22[...]

Programming: June 28 – July 4

Posted Jul 01 2021 by Ryan Savard

Monday 6/28A) E2.5M x 6 sets:– 3 deadlifts w/ 32X1 tempo– 8-10 DB floor press w/ pause– 8-10 bent over reverse flys (5-10lbs)B) E3M x 4-7 sets:– 200m row– 8 double DB hang power cleans– 7 DB front squats– 6 hanging knee raises*Perform reps of 8-8-8 if able.&[...]