Posted Oct 23 2017 by Ryan Savard
Programming Overview: Oct. 23-29Monday 10/23 A) E3MOM x 3 sets – 10 back squats *Same weight for all sets. 5-10+lb increase from last week if you completed all reps. *Last day for 10s. B) Every 3 minutes x 4-6 rounds: – 8 pull-ups – 10 thrusters (95/65) – 12 burpees – 30 double-unde[...]
Posted Oct 16 2017 by Ryan Savard
Programming Overview: Oct. 16-22Big congrats to all of our Festivus Games athletes (Beaux, Ben, Wayne, Veronica, and Heather) who showcased their hard work this past Saturday at CrossFit Lavon. Veronica and Heather walked away with second place! Monday 10/16 A) E2MOM x 8 sets: – clean + split jerk *Build from 65-95+[...]
Posted Oct 13 2017 by Ryan Savard
Programming Overview: Oct. 9-15Monday 10/9 A) E2MOM x 8 sets: – power clean + hang squat clean + split jerk *Build to a heavy but sharp single. B) Three rounds for time of: – 50 double unders – 15 toes to bar – 10 push press (135/95, 115/75, 95/65) *Keep these as push presses, they are not shoulder[...]
Posted Sep 25 2017 by Ryan Savard
Programming Overview: Sep. 25 – Oct. 1Monday 9/25 A) E2MOM x 8 sets: – 2 power cleans + 2 front squats *Build from 70-80% of 1RM clean. B) “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: – 3 Power Cleans (135/95) – 6 Push-Ups – 9 Air Squats Repeat fo[...]
Posted Sep 18 2017 by Ryan Savard
Programming Overview: Sep. 18-24Team Defend East Dallas at the 2017 Killswitch Competition in Hutto, TX over the weekend. Monday 9/18 A) E2.5M x 6 sets – back squat Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 75-80% Set 3 – 1 rep @ 85-90% Sets 4-6 – 1 rep @ 90-95% *Build slightly heavier than last week. [...]
Posted Sep 11 2017 by Ryan Savard
Programming Overview: Sep. 11-17Want to take a little road trip this Saturday? Come out and support team Defend East Dallas (Imelda, Liz, RJ, Mitch, Mike K., and myself) at the Killswitch Team Competition in Hutto, TX. We could use all the support we can get as we tackle a day full of WODs! Monday 9/11 A) E3MOM x 6 sets [...]
Posted Sep 05 2017 by Ryan Savard
Programming Overview: Sep. 4-10Gym PSA: Please DO NOT write on the mats with chalk for everyday workouts. There are times we will break out the chalk sticks (Murph). If you really can’t remember what is written on the board then we will have personal whiteboards for you to use in the near future. It is hard enough keeping[...]
Posted Aug 28 2017 by Ryan Savard
Programming Overview: Aug. 28 – Sep. 2Thanks to everyone who came out to help us celebrate turning 6 this past Saturday! Being backed by such a great community is what separates us from the rest. It also makes it easy to come to “work” everyday. Thank goes out to all of our awesome members, too! Monday 8/28 A) E2M[...]