Welcome Coach Rob! (Programming: Aug. 9-15)

Posted Aug 08 2021 by Ryan Savard

We are pumped to formally announce the newest addition to our coaching staff… Long time member, Rob Daffin. A little bit more about Rob: “Since high school, fitness has been a part of my life where I played the big 4; football, baseball, basketball, and track. Luckily, my hi[...]

Programming: Aug. 2-8

Posted Aug 04 2021 by Ryan Savard

Monday 8/2 Fitness & Performance A) E3M x 3 sets: – 8-12 BB Romanian deadlifts w/ 3011 tempo @ 50-60% – 8-12/side half kneeling single arm lat pull-down – 8-12 bent over reverse flys Fitness B) 5 rounds for time:– 200m run – 6 double DB [...]

Programming: Jul. 26 – Aug. 1

Posted Jul 26 2021 by Ryan Savard

pic Monday 7/26 Fitness & Performance A) E3M x 3 sets – 8-12 overhead press – 8-12/side bent over row – 8-12 banded no moneys Fitness B) E4M x 4-6 sets: – 400m run – 8 BB/DB push press Performance B) E4M x 4-6 sets: –[...]

Programming: July 19-25

Posted Jul 20 2021 by Ryan Savard

Monday 7/19 Fitness A) E4M x 3 sets: – 8-12 front squats – 12-16 DB renegade rows – 16-20 leg lifts over DB *front squats can be performed with a BB in the front rack or arms crossed OR with double KBs. B) 10 rounds for time: – 8 wallballs (20/14)[...]

Posted Jul 18 2021 by Ryan Savard

Open Gym 10-12pm [...]

Programming: July 12-18

Posted Jul 12 2021 by Ryan Savard

Monday 7/12 Fitness A) E2.5M x 6 sets:– 3-4 box squats w/ 32X1 tempo After even sets – 8-12 DB seated Arnold press After odd sets – 8-12 DB/KB lat pull-overs *heavier than 7/2 B) For time: – 600m run – 50 RKB swings (53/35) – [...]

Programming: July 5-11

Posted Jul 06 2021 by Ryan Savard

Monday 7/5 – 7:45 & 9am only Fitness – Hero WOD “Little Whitten” 5 rounds for time with a partner: – 22 KB swings – 22 medball box step ups – 400m run (together) – 22 burpees – 22 wallballs Performance – Hero WOD[...]

Programming: June 28 – July 4

Posted Jul 01 2021 by Ryan Savard

Monday 6/28 A) E2.5M x 6 sets: – 3 deadlifts w/ 32X1 tempo – 8-10 DB floor press w/ pause – 8-10 bent over reverse flys (5-10lbs) B) E3M x 4-7 sets: – 200m row – 8 double DB hang power cleans – 7 DB front squats – 6 hanging kn[...]