Posted Nov 21 2017 by Ryan Savard
Programming Overview: Nov. 20-26Please check out our Thanksgiving Holiday schedule for this week by clicking HERE. Monday 11/20 The 20:40 – Day 2 5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds: – 10 deadlift – 10 bench press – 10 pull-up – 10 squat – 10 strict [...]
Posted Nov 20 2017 by Ryan Savard
Thanksgiving Holiday ScheduleHoliday Hours Wednesday 11/22 – No 7:30pm class Thursday 11/23 – Gym closed Friday 11/24 – 9am class only Saturday 11/25 – Regular schedule [...]
Posted Nov 13 2017 by Ryan Savard
Programming Overview: Nov. 13-19I am particularly excited about this week of programming. We are implementing both the 20:40, which you will see for the next few Mondays, as well as our Tri-Phasic Training Fridays. If you can only make 2 days a week I would rather it be one of these two (not to say that the other 3 days aren̵[...]
Posted Nov 06 2017 by Ryan Savard
Programming Overview: Nov. 6-12Monday 11/6 A) E3MOM x 4 sets – 8 back squats *Same weight for all sets. 5-10+lb increase from last week. B) Three sets for max total reps of: – 60 seconds of rowing for calories Rest 60 seconds – 60 seconds of thrusters (95/65 lbs) Rest 60 seconds – 60 seconds of toe[...]
Posted Oct 30 2017 by Ryan Savard
So Long Coach Mitch!Coach Mitch and wife Liz are leaving us to start the next chapter of their lives in Michigan at the end of the week. Mitch and Liz fit right in with our community from day one and this is surely a sad goodbye. Mitch is a stand up guy, a knowledgable coach, and his next gym community will be lucky t[...]
Posted Oct 30 2017 by Ryan Savard
Programming Overview: Oct. 30 – Nov. 5Monday 10/30 A) E3MOM x 4 sets – 8 back squats *Same weight for all sets. 5-10+lb increase from last week if you completed all reps. B) For time: – 1000/800m row – then, 5 rounds of: 8 thrusters (95/65) 8 pull-ups Tuesday 10/31 A) E3M x 3 sets: – 1[...]
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+[...]