Posted Nov 11 2019 by Ryan Savard
Programming Overview: Nov. 11-17Monday 11/11 Fitness A) E90S x 10 sets (5 each): Station 1: 8 BB Romanian deadlifts + 8 ring rows Station 2: 16 alternating DB piston presses + 8 lemon squeezes B) E4MOM x 4-5 sets: – 200m row – 8 double DB hang power cleans – 8 DB push press – 40 single unders &nbs[...]
Posted Nov 04 2019 by Ryan Savard
Programming Overview: Nov. 4-10Monday 11/4 Fitness A) E3M x 4 sets: – 6 deadlifts (heavier than last week) – 8 L-seated DB press – 10 alternating DB plank rows (5/side) B) For max reps: – 3 minutes max rowing for calories – R60S – 3 minutes max wallballs – R60S – 3 mi[...]
Posted Oct 28 2019 by Ryan Savard
Programming Overview: Oct. 28 – Nov. 3Monday 10/28 Fitness A) E3MOM x 5 sets – 8 double KB front squats @ 3011 tempo – 8 bent over BB rows – 16 banded good mornings – 16 banded ab curls B) Three sets for max reps of: – 50 seconds of rowing for calories – R10S – 50 seconds of shoulder to [...]
Posted Oct 20 2019 by Ryan Savard
Programming Overview: Oct. 21-27Monday 10/21 Fitness A) E5MOM x 4-7 sets: – 16/12 cal row – 14 RKB swings – 12 DB walking lunges – 10 DB shoulder to overhead B) 3 sets for quality: – 20-30 alternating slide mountain climbers (towels on platforms) – 10-15/side single leg hip th[...]
Posted Oct 14 2019 by Ryan Savard
Programming Overview: Oct. 14-20We begin the second week of The Open with Workout 20.2 dropping this Friday! Monday 10/14 Fitness A) E2MOM x 8 sets (4 each) Station 1: 10 BB hip thrusts + 10/side bent over DB/KB rows Station 2: 10/side straight arm banded twists @ 2111 tempo B) For time: – 600m run – [...]
Posted Oct 07 2019 by Ryan Savard
Programming Overview: Oct. 7-13The 2020 CrossFit Open begins this week! What does that mean? Simply put, the Open comes around once a year (usually) and is comprised of 5 workouts spread out over 5 weeks that people from around the world all do together. Workouts are released on Thursday evenings at 7pm Central time and must b[...]
Posted Sep 30 2019 by Ryan Savard
Programming Overview: Sep. 30 – Oct. 6Monday 9/30 Fitness A) E4M x 4 sets – bench press – 10 bench press (try and build or maintain weight) – 8/side bent over DB rows B) 5 rounds for time: – 200m run – 12 RKB swings – 9/7 push-ups Performance A) E4M x 4 sets – bench press Set [...]
Posted Sep 23 2019 by Ryan Savard
Programming Overview: Sep. 23-29Please join us for our EDCF to Deep Ellum Brewing Co. bike ride going down this Saturday. Meet us at the gym at 12pm and we’ll ride as a group along the Santa Fe Trail (4.5 miles). Don’t have a bike? No worries. Just meet us at the brewery around 12:30pm. Monday 9/23 Fitness 2 sets tot[...]