Programming Overview: Apr. 9-15

Posted Apr 10 2018 by Ryan Savard

Monday 4/9 A) E4M x 3 sets: – 15 back squats @ 20X1 tempo *Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.   B) 3 rounds for time @ 90% – 5/400m row – 20 wallballs – 10 pull-ups R2M *Goal is to get faster every round. *RX+ go 25 WB and 15 PU. &[...]

2018 Open Recap (Programming Overview: April 2-8)

Posted Apr 02 2018 by Ryan Savard

With the close of the CrossFit Open we would like to name team Red Hot Reppers as the 2018 Intramural Open Champions! It was a close race between Sour Snatch Kids and RHR at the end but RHR, led by team captain Veronica Jackson, pulled away in the final week thanks to winning the weekly spirit awar[...]

Programming Overview: Mar. 26 – Apr. 1

Posted Apr 01 2018 by Ryan Savard

Monday 3/26  A) Every 60 sec x 10 sets: – 2 TnG push press *build heavier than last week’s 3s   B) Every 3 minutes x 4-6 sets: – 300m run – 20 RKB swings (70/44) – 15/10 push-ups   C) 3 sets: – 8 weighted or 4 negative pull-ups R2-3M   Tuesday 3/27[...]

Programming Overview: Mar. 19-25

Posted Mar 19 2018 by Ryan Savard

The Open is finally coming to a close with the release of workout 18.5 week. Join us for Friday Night Lights Round 5 this coming Friday evening at 6pm followed by a post-Open celebration at White Rock Alehouse across the street at 7:30pm!   Monday 3/19 A) Every 90 sec x 8 sets: – 3 TnG [...]

Programming Overview: Mar. 12-18

Posted Mar 12 2018 by Ryan Savard

We are over the half way point! Friday Night Lights Round 4 is coming in hot with 18.4 this week. Come on out! Monday 3/12 A) Every 90 sec x 6 sets: – 4 TnG push press *build heavier than last week’s 5s   B) “DT” 5 rounds for time: – 12 deadlifts (155/105) – 9 hang p[...]

Programming Overview: Mar. 5-11

Posted Mar 06 2018 by Ryan Savard

Congrats to Hannah J. for ending the Whole Life Challenge with a PERFECT SCORE of 100% compliance! 6 weeks of not slipping up once! Sleep, hydration, mobility, nutrition, added weekly lifestyle habits… she did is all. Great work and commitment Hannah! Join us again this Friday to watch out a[...]

Programming Overview: Feb. 26 – Mar. 4

Posted Feb 26 2018 by Ryan Savard

Friday Night Lights Week 1 is in the books and really showed the unity of our group. Scores will be tallied and updated on the back whiteboard (on the wood wall) over the next couple of days. It was awesome to see teams and athletes come together and go through “the suck” which was 18.1[...]

Programming Overview: Feb. 19-25 (Open Week 1)

Posted Feb 19 2018 by Ryan Savard

THE 2018 OPEN IS HERE. 5 weeks. 5 WODs. Each one will be released on Thursdays at 7pm and all registered athletes will have until Monday at 7pm to complete and input their scores. We’ve got 20 official athletes registered as of right now and I expect to see more by this Thursday! Why should y[...]