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 [...]

Programming: Feb. 2-8

Posted Feb 02 2026 by Ryan Savard

#buddies Monday 2/2 Fitness A) E3MOM x 6 sets: –  5 front squats (sub 8 double KB front squat w/ pause) – 16-20 alt. top down DB bench press – 10 ring face pulls B) E60S x 10-20 sets: – 3 DB thrusters – 3 hanging knee raises – 3[...]

Programming: Jan. 26 – Feb. 1

Posted Jan 26 2026 by Ryan Savard

Monday 1/26 Gym Closed Tuesday 1/27 Fitness & Performance A) E3M x 5 sets: – 5-4-3-3-3 BB bench press @ 2 RIR or 70-85% – 3-5 strict weighted or 2-3 negative pull-ups *BP heavier than 1/16 Fitness B) E2M x 8-12 sets Odd sets: 12/9 cal row + 5 DB han[...]

Programming: Jan. 19-25

Posted Jan 19 2026 by Ryan Savard

Monday 1/19 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts – 8-12/s SA DB incline press  – 16-20 double KB alternating gorilla rows Fitness B) E3M x 5-8 sets: – 250/200m row – 12 RKB swings – 9 push-ups[...]

Programming: Jan. 12-18

Posted Jan 13 2026 by Ryan Savard

Monday 1/12 Fitness A) E2M x 8 sets Odd sets: – 10/s SA DB seated press w/ pause – 10 banded Spanish squats Even sets: – 10 DB lat pull-overs – 10 BB good mornings (slower eccentric) B) E3M x 5-8 sets: – 12/9 cal row – 5 DB de[...]

Programming: Jan. 5-11

Posted Jan 06 2026 by Ryan Savard

Monday 1/5 Fitness A) E4MOM x 3 sets: – 8 front squats (sub 10 double KB front squat w/ pause) – 16-20 alt. top down DB bench press – 10 ring face pulls B) E5M x 3-5 sets: – 400m run – 15 wallballs – 10 strict pull-ups *Band stri[...]