Programming: Nov. 10-16

Posted Nov 12 2025 by Ryan Savard

Monday 11/10 Fitness A) E4M x 4 sets: – 8 back squats @ 60-75% – 12-16 DB floor press w/ pause – 8-12/side half kneeling SA banded lat pull-down (green or black) B) 6 rounds for time: – 12 wallballs – 8 hanging knee raises – 4 burpe[...]

Programming: Nov. 3-9

Posted Nov 03 2025 by Ryan Savard

Monday 11/3 Fitness & Performance A) E4M x 3 sets – 8-12 dips (strict, banded, box/bench) – 10/s SA KB bent over row – 8/s DB/KB or BB front foot elevated split squat *Use 35 or 45lb plate for split squats *Only use BB if stable enough, can take off ra[...]

Programming: Oct. 27 – Nov. 2

Posted Oct 28 2025 by Ryan Savard

Monday 10/27 Fitness A) E2M x 8 sets Odd sets: – 10/side half kneeling BB landmine press Even sets: – 6/side box step downs (no push offs) – 10 tough ring rows B) E5M x 3-5 sets: – 400m run or 1000/800m bike – 6 DB hang squat cleans [...]

Programming: Oct. 20-26

Posted Oct 20 2025 by Ryan Savard

Monday 10/20 Fitness A) E3M x 6 sets – 3 deadlifts (building) After odd: 10-15 DB floor press w/ pause After even: 10 standing straight arm banded lat pull-downs B) E5MOM x 3-5 sets: – 400m run – 12 KB/DB deadlifts – 12 dips – 12 hangi[...]

Programming: Oct. 13-19

Posted Oct 13 2025 by Ryan Savard

Monday 10/13 Fitness A) E2.5M x 6 sets: – 5 push press (building) After odd sets – 16-20 double KB gorilla rows After even sets – 10 supine medball hamstring curls B) CrossFit Open Workout 18.1 (Scaled) 20 min AMRAP: – 8 hanging knee raises [...]

Programming Oct. 6-12

Posted Oct 08 2025 by Ryan Savard

Monday 10/6 Fitness A) E4M x 4 sets: – 8 BB front squats or 8-12 double KB front squats – 10 DB incline presses – 10 DB incline chest supported rows B) 3 rounds for time: – 400m run – 20-15-10 wallballs – 15-10-5 double DB hang powe[...]

Posted Oct 02 2025 by Ryan Savard

Fitness A) E4M x 5 sets: – 5 deadlifts (building) – 10-15 DB floor press w/ pause – 10 standing straight arm banded lat pull-downs B) E90S x 10-15 sets: – 20 single unders – 6 push-ups – 5 double KB deadlifts  – 4 up/downs [...]

Programming: Sep. 29 – Oct. 5

Posted Sep 29 2025 by Ryan Savard

Monday 9/29 Fitness & Performance A) E4M x 4 sets: – 6-8 BB bench press @65-70% 1RM OR – 16-20 top down DB bench press Then… – 10 tall kneeling banded lat pulldown – 8/s SA shoulder external rotations (DB or iron plates) B) “Helen” [...]