Posted Sep 27 2021 by Ryan Savard

Fitness A) E3.5M x 4 sets: – 10 deadlifts *Start light and build to a moderately heavy set Performance A) E3.5M x 4 sets: – 10 deadlifts *Set 1 @ 45%. *Set 2 @ 55%  *Sets 3-4 @ 55-60% Fitness & Performance B) “Helen” 3 rounds for time: [...]

Programming: Sept. 20-26

Posted Sep 21 2021 by Ryan Savard

Monday 9/20 Fitness A) E3.5M x 3 sets – back squat – 10 box squats w/ pause – 10-15 box dips – 10/side lean away DB lateral raises B) 5 rounds for time: – 200m run – 8 DB or BB deadlifts – 8 sit-ups (can anchor and weight) [...]

Programming: Aug. 30 – Sep. 5

Posted Aug 30 2021 by Ryan Savard

Monday 8/30 Fitness & Performance A) E2MOM x 5 sets:– 5 push press *Pause/reset each rep. Not TnG Fitness B) 9 min AMRAP: – 1 DB push press – 3 toes to bar – 18 single unders *Add 1 S2O rep each round. Performance B) 9 min AMRAP: &[...]

Programming: Aug. 23-29

Posted Aug 24 2021 by Ryan Savard

Monday 8/23 Fitness A) E2.5M x 6 sets: Odd sets: – 8 double KB heel elevated front squats @ 3111 tempo – 8/side half kneeling pallof press Even sets: – 12-16 alternating top down DB seated press – 12-16 medball Russian twists B) 15 min AMRAP [...]

Programming: Aug 16-22

Posted Aug 17 2021 by Ryan Savard

Monday 8/16 Fitness & Performance A) E4M x 3 sets – 8-12 1¼ bench press w/ 45% @ tempo – 12-16 KB gorilla rows – 12-16 banded face pulls BP tempo: 3 sec down, 1 sec pause at ¼  Fitness B) For time: – 45 single unders – 40 ca[...]

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: –[...]