Programming: Aug. 23-29

Posted Aug 24 2021 by Ryan Savard

Monday 8/23FitnessA) E2.5M x 6 sets:Odd sets:– 8 double KB heel elevated front squats @ 3111 tempo– 8/side half kneeling pallof pressEven sets:– 12-16 alternating top down DB seated press– 12-16 medball Russian twistsB) 15 min AMRAP– 15 cal row– 12 wallballs–[...]

Programming: Aug 16-22

Posted Aug 17 2021 by Ryan Savard

Monday 8/16Fitness & PerformanceA) E4M x 3 sets– 8-12 1¼ bench press w/ 45% @ tempo– 12-16 KB gorilla rows– 12-16 banded face pullsBP tempo: 3 sec down, 1 sec pause at ¼ FitnessB) For time:– 45 single unders– 40 cal row– 35 RKB swings– 30 push-ups[...]

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[...]