Programming: Apr. 6-12

Posted Apr 06 2026 by Ryan Savard

Monday 4/6 Fitness & Performance A) E4M x 4 sets: – 6 bench press @ 2-3 RIR – 2-4 negative or 4-8 strict/weighted pull-ups – 8/s shoulder external rotations  *Heavier than 3/27 Fitness B) E5M x 3-5 sets: – 500/400m row or 1000/800m bik[...]

Programming: Mar. 30 – Apr. 5

Posted Mar 31 2026 by Ryan Savard

Monday 3/30 Fitness A) E2M x 8 sets Odd sets:  – 8/s front foot elevated split squats Even sets: – 10/s SA DB bench press – 10/s half kneeling banded row+reach (green) B) E3M x 5-8 sets: – 200m row – 5 DB hang squat cleans R[...]

Programming: Mar. 23-29

Posted Mar 22 2026 by Ryan Savard

Monday  3/23 Fitness A) E3MOM x 5 sets: – 6 back squats (sub 8 double KB front squat w/ pause) – 8-12/s SA DB bench press – 10 tall kneeling banded lat pull-downs B) E2M x 8-12 sets Odd: 12/9 cal row + 12 wallballs Even: 12/9 cal row + 6-9 strict p[...]

Programming: Mar. 9-15

Posted Mar 09 2026 by Ryan Savard

Monday 3/9 Fitness & Performance A) E4M x 4 sets: – 8/s SL/SA KB Romanian deadlift (split stance or rack assisted)  – 8-12 dips (tough – bench/box, banded, weighted) – 10/s bent over DB row Fitness B) E2M x 8-12 sets Odd: 12/9 cal row + 1[...]

Programming: Mar. 2-8

Posted Mar 02 2026 by Ryan Savard

Monday 3/2 Fitness A) E4MOM x 3 sets: – 8 back squats (sub 10 double KB front squat w/ pause) – 8-12/s SA DB bench press – 10 tall kneeling banded lat pull-downs B) E3M x 5-8 sets: – 12/9 cal row – 6 DB thrusters  – 6-9 strict [...]

Programming: Feb. 23 – Mar. 1

Posted Feb 22 2026 by Ryan Savard

Join us this Friday at 5:45 pm for Friday Night Lights as the gym takes on the first workout of the 2026 CrossFit Open! We need judges and cheering spectators! Monday 2/23 Fitness & Performance A) E4M x 4 sets: – 8/s split squats (rear foot elevated or regular) R[...]

Programming: Feb. 16-22

Posted Feb 17 2026 by Ryan Savard

Monday 2/16 Fitness & Performance A) E4M x 4 sets: – 8/s SL/SA KB Romanian deadlift (split stance or rack assisted)  – 8-12 dips (tough – bench/box, banded, weighted) – 10/s bent over DB row Fitness B) E3M x 5-8 sets: – 250/200m row[...]

Programming: Feb. 9-15

Posted Feb 10 2026 by Ryan Savard

Monday 2/9 Fitness A) E2MOM x 8 sets Odd sets: – 8-12/s half kneeling BB landmine presses – 8-12 L-seated leg lift overs Even sets: – 10 tough ring rows – 12 alternating goblet hold curtsey lunges B) E3M x 5-8 sets: – 200m row or 400m [...]