Programming Overview: June 29 – July 4th

Posted Jun 29 2020 by Ryan Savard

Monday 6/29 Fitness A) E90S x 4 sets each 1: 8 seated Arnold press + 8/side single leg hip extensions 2: 8 DB renegade rows + 16 DB Russian twists (single)   B) 5 rounds for time: – 200m run – 9 DB deadlifts – 7 DB hang power cleans – 5 DB shoulder to overhead R60S *Pic[...]

Programming Overview: June 22-28

Posted Jun 22 2020 by Ryan Savard

Monday 6/22 Fitness A) E3M x 4 sets: – 8/side split squats (regular, front or rear elevated) – 8-16 push-ups (elevated if needed)   B) 10 rounds for time: – 6 goblet squats – 6 lemon squeezes or sit-ups – 30 single unders   Performance A) E3M x 4 sets: –[...]

HomeWOD Week 6 Overview: Apr. 20-26

Posted Apr 19 2020 by Ryan Savard

Monday 4/20 For time: – 800m run – 80 double unders – 40 push-ups – 600m run – 60 double unders – 30 push-ups – 400m run  – 40 double unders – 40 push-ups   *Don’t know exact distances on the run? Make an 800 a 3 block loop, 600 a 2 bloc[...]

HomeWOD Week 5 Overview: Apr. 13-19

Posted Apr 13 2020 by Ryan Savard

Monday 4/13 800m run + 10 to 1 reps of: – thrusters – sit-ups + 800m run   *Spice it up with 1 mile runs instead!   Tuesday 4/14 5 total sets of: 40 sec max smurf jumping jacks R20S 40 sec max goblet squats R20S 40 sec max alternating single leg V-ups R20S 40 sec max push-ups [...]

HomeWOD Week 3 Overview: Mar. 30 – Apr. 5

Posted Mar 31 2020 by Ryan Savard

Monday 3/30 Deck of cards: Spades – goblet/front squat Clubs – burpees Hearts – sit-ups Diamonds – alternating DB snatch Jokers – 400m run   Put cards face down. Flip over cards and do the assigned rep number for the corresponding suit. For example, a 10 of clubs [...]

HomeWOD Week 2 Overview: Mar. 22-28

Posted Mar 23 2020 by Ryan Savard

Monday 3/23 ***Last day to come and get equipment from the gym is today from 9-11am or 4-6pm***   A) 3-4 sets: – 10-15/side rear foot elevated split squats – 10-15 table or bed sheet rows   B) EMOM x 4-8 sets 1: 10-20 jumping lunges 2: 8-16 alternating DB snatch 3: 40 sec of c[...]

Programming Overview: Mar. 16-22 (Updated with at home workouts)

Posted Mar 16 2020 by Ryan Savard

Gym Update: As the spread of coronovirus (COVID-19) accelerates and we gain more information, we ask that all our members remain diligent and use your best judgment.   Here are the facts you need to know about coronavirus: It is spread person to person (within about 6 ft) through respiratory [...]

Programming Overview: Mar. 9-15

Posted Mar 09 2020 by Ryan Savard

Monday 3/9 Fitness & Performance A) E4M x 4 sets: – 6-10 close grip bench press @ 60-65% 1RM BP – 6-10 DB lat pull-overs – 16-24 sandbag weighted hip extensions   Fitness B) E3MOM x 4-6 sets: – 250/200m row – 12 RKB swings – 9 wallballs – 6 push-up[...]