Posted Aug 07 2017 by Ryan Savard
Programming Overview: Aug. 7-13We are turning 6 years old this month and you know what that means… ANNIVERSARY PARTY! If you’ve been to one in the past you know we like to get, dare I say it, lit. More details to come but mark down Saturday, August 26th on your calendars for a day filled with WODs, tacos, beer, games[...]
Posted Aug 02 2017 by Ryan Savard
The CrossFit GamesThe 2017 Reebok CrossFit Games are here! They will be running from Thursday, August 3 through Sunday, August 6th. This is your chance to see CrossFit as a sport at its most competitive level with both individual (from teens to masters) and team competition. The Games are a playing field where the f[...]
Posted Jul 31 2017 by Ryan Savard
Programming Overview: July 31-Aug. 6Monday 7/31 A) E2MOM X 4 sets: – 5 back squats @ 80ish% B) EMOM x 3-4 sets: Station 1: 15/12 cal row Station 2: 20 double unders + 5-10 pull-ups Station 3: 5 burpees over the barbell + 5 thrusters (135/95) Station 4: rest Rx+ perform 20/15 cal row, CTB pull-ups and 155/10[...]
Posted Jul 24 2017 by Ryan Savard
Programming Overview: July 24-30 (N&WP Week 12)Nutrition and Wellness Program Week 12 Time to take a progress photo of yourself! Start thinking outside of “the box”, CrossFit sets us up to be able to do many activities. Get out there and try something new! You have made it through 12 weeks of working towards being healthier and bette[...]
Posted Jul 17 2017 by Ryan Savard
Programming Overview: July 17 – 23 (N&WP Week 11)Week 11 of our Nutrition & Wellness Program: This week you will adjust your macros again based on how the last 2 weeks went. Did you notice any changes, positive or negative, in your body, how you feel or your performance? The first thing to adjust is your fat intake: Trying to lose weight: [...]
Posted Jul 10 2017 by Ryan Savard
Programming Overview: July 10-16 (N&WP Week 10)Week 10 of the Nutrition & Wellness Program is as follows: Maintain the alterations you made during week 9 with your macro numbers. Continue to weigh yourself and pay attention to how you feel day to day, at work, at home and during activity. Please let your small group coach know if your w[...]
Posted Jun 27 2017 by Ryan Savard
Programming Overview: June 27 – July 2 (N&WP Week 8)Well, it’s now week 8 and right now we are working on maintaining what we have started over the last 2 months. Yup, it’s already been 2 months… Nothing new this week! We just want to reinforce good habits. Remember to keep logging your food, whether you use the MyFitnessPal a[...]
Posted Jun 19 2017 by Ryan Savard
Programming Overview: June 19-25 (N&WP Week 7)Nutrition & Wellness Program: Week 7 During week 7 we want to address how you eat on training days versus rest days. On days that you workout you will expend and need more energy than the days that you rest from the gym. You will need to consume more carbohydrates and a little less fat. [...]