Programming Overview: Oct. 21-27

Posted Oct 20 2019 by Ryan Savard

  Monday 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[...]

Programming Overview: Oct. 14-20

Posted Oct 14 2019 by Ryan Savard

We 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 – [...]

Programming Overview: Oct. 7-13

Posted Oct 07 2019 by Ryan Savard

The 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[...]

Programming Overview: Sep. 30 – Oct. 6

Posted Sep 30 2019 by Ryan Savard

Monday 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 [...]

Programming Overview: Sep. 23-29

Posted Sep 23 2019 by Ryan Savard

Please 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[...]

Programming Overview: 16-22

Posted Sep 16 2019 by Ryan Savard

Monday 9/16 Fitness A) EMOM x 4 sets each 1: 8-12 BB hip extensions @ 20X1 tempo 2: 16 alternating DB bench press 3: 20 sec/side side plank   B) 3 rounds for time – 10 single arm DB push press – R (55/35 lbs) – 10 single arm DB push press – L – 15 foot anchored si[...]

Programming Overview: Sep. 9-15

Posted Sep 09 2019 by Ryan Savard

Monday 9/9 Fitness A) E4M x 3 sets – deadlift – 10 deadlifts @ moderate weight (heavier than 8/30) – 15-30 seconds L-sit or high knee hold – 10 L seated band rows   B) E3MOM x 4-6 sets Minute 1: 12/9 or 10/7 cal row Minute 2: 10-15 wallballs Minute 3: 20 double unders +[...]

Programming Overview: Sep. 2-8

Posted Sep 03 2019 by Ryan Savard

Monday 9/2 – (8 & 9am only) Happy Labor Day!   Fitness “Hot Shots 19-ish” 6 rounds for time: – 30 air squats – 19 RKB swings – 7 strict pull-ups – 400m run *40 minute time cap   Performance “Hot Shots 19” 6 rounds for time: – 30 air squats &[...]