Posted Aug 17 2015 by Ryan Savard
Programming Overview: August 17-22——————– Monday 8/17 A) Every 90 sec x 12 min (8 sets): 1 hang squat clean + 1 squat clean B) Back Squat *Set 1 – 5 reps @ 60% *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4-6 – 7 reps @ 75% Rest exactly 2 minutes between sets. C) 5 min AMRAP at 9[...]
Posted Aug 10 2015 by Ryan Savard
Programming Overview: Aug.10-15——————– Monday 8/10 A) Every minute, on the minute, for 10 minutes: – Split Jerk x 2 reps @ 70-80% Footwork should be perfect at this weight! B) Every 4 minutes, for 20 minutes (5 sets) for times: – 12/9 cal row – 4 Power cleans @ 70% of [...]
Posted Aug 03 2015 by Ryan Savard
Programming Overview: Aug. 3-8No Ordinary Race sign-up >HERE< ——————– Monday 8/3 *TESTING DAY* A) Find back squat 1RM 3 reps @ 80% 2 reps @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 97% 1 rep @ 101+% (be smart) – R3M between sets, more on last two if needed + “Jackie” re-test [...]
Posted Aug 03 2015 by Ryan Savard
No Ordinary Race IITHIS SATURDAY! – We are bringing it back! No Ordinary Race II is a fun run with stations along the Santa Fe Trail where you will have to complete 4-6 CrossFit/Obstacle Course style events before continuing your run. Some examples include 100 yard med-ball toss, kettle bell swings, sandbag [...]
Posted Jul 27 2015 by Ryan Savard
Programming Overview: July 27-31 (Now with Masters!)*Disregard the dates in the video. Corrected dates are below. No Ordinary Race is coming up on August 8th! Sign up >HERE<. ——————– Monday 7/27 A) Back squat 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90% 1 rep @ 95% 1 rep @ 97% (optional) –[...]
Posted Jul 20 2015 by Ryan Savard
Programming Overview: July 20-24Things to note: 1. The weightlifting seminar that was scheduled for this Saturday, July 25th, will be moved to September 12th. There will be regular classes on Saturday instead. 2. There will be NO 4:30pm classes on Tuesday or Thursday (28th & 30th) of next week. 3. Check out the newest newslet[...]
Posted Jul 16 2015 by Ryan Savard
July Athlete Of The Month: Darby ChalkoDarby has been with us a little over a year now and has really re-found her inner athlete. She is a joy to coach and always walks in to the morning class with a smile. We love having you, Darby, and would like to thank you for the continued support. We can’t wait to see you get to that nex[...]