Programming: Feb. 19-25

Posted Feb 21 2024 by Ryan Savard

Monday 2/19FitnessA) E2.5M x 8 sets:9-7-5-3-3-3-3-3 deadliftsAfter even – 8-12 DB floor pressAfter odd – 8-12 tall kneeling banded lat pull-down B) 5 rounds for time:– 3 up/down DB devil press– 12 DB reverse lunges (both/one/none)– 9 hanging knee raises– 200m[...]

Programming: Feb. 12-18

Posted Feb 12 2024 by Ryan Savard

Monday 2/12FitnessA) E2.5M x 6 sets (3 each)Odd sets:– 8/side SL wall assisted KB Romanian deadliftsEven sets:– 8-12 inverted BB rows– 8-12 tough push-upsB) CrossFit Open Workout 22.1 (Scaled)15 min AMRAP:– 3 wall walks– 12 DB snatches (35/20)– 15 box jump/step ov[...]

Programming: Feb. 5-11

Posted Feb 04 2024 by Ryan Savard

I never won a fight in the ring; I always won in preparation.MUHAMMAD ALIMonday 2/5Fitness & PerformanceA) E4M x 3 sets:– 16-24 top down DB bench press– 8-12/side half kneeling SA banded lat pull-down– 8-12 BB good morningsFitnessB) E5M x 3-5 sets:– 400m run– 8 doub[...]

Programming: Jan. 29 – Feb. 4

Posted Jan 31 2024 by Ryan Savard

Monday 1/29Fitness & PerformanceA) E4M x 4 sets– 8-12 BB strict press– 8-12/side bent over DB row– 20 sec/side Copenhagen plank*Last week for these movementsFitnessB) CrossFit Open 18.1 – Scaled20 min AMRAP– 8 hanging knee raises– 10 SA DB hang power clean + j[...]

Programming: Jan. 22-28

Posted Jan 22 2024 by Ryan Savard

Monday 1/22FitnessA) E2M x 8 sets:– 3 back or box squatsAfter odd sets…– 16-24 alt DB tall kneeling overhead piston pressAfter even sets…– 8-12 tough ring rows*Same or heavier than last week’s 3sB) “Little Fran on the Run”3 rounds for time:– 400m run– 15-12-9 [...]

Programming: Jan. 15-21

Posted Jan 14 2024 by Ryan Savard

Monday 1/15FitnessA) E3M x 4 sets:10-8-8-8 deadlifts– 8-12 DB floor press– 8-12 tall kneeling banded lat pull-down B) E5M x 3-5 sets:– 400m row– 15 RKB swings– 9 dips– 12 air squatsPerformanceA) E3M x 4 sets:Set 1: 10 deadlifts (building)Sets 2-4: 8 deadlifts[...]

Programming: Jan. 8-14

Posted Jan 09 2024 by Ryan Savard

Monday 1/8FitnessA) E2M x 6 sets (3 each)Odd sets:– 8-12 DB Z press– 8 weighted step-ups (R)Even sets:– 8-12/side half kneeling band row + reach– 8 weighted step-ups (L)B) E5M x 3-5 sets:– 400m run– 8 double DB or KB hang power cleans– 6 up/down + box step-u[...]

Programming: Dec. 25-31

Posted Dec 27 2023 by Ryan Savard

Monday 12/25Merry Christmas! – Gym closedTuesday 12/26Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts* @ 3011 tempo– 12-16 DB bench press w/ pause– 12-16 straight arm banded lat pull-down*Heavier than last weekFitnessB) E5M x 3-5 sets:– 400m run–[...]