Programming: Oct. 16-22

Posted Oct 17 2023 by Ryan Savard

Monday 10/16Fitness & PerformanceA) E4M x 4 sets:– 10-15/side DB bench press 1111 tempo– 5-10 strict pull-ups (banded, BW or weighted)– 10 BB good mornings (off rack or floor)*Heavier or more reps than 10/6FitnessB) E90S x 10-15 sets:– 20 single unders– 5 ring dips&[...]

Programming: Oct. 9-15

Posted Oct 11 2023 by Ryan Savard

Monday 10/9FitnessA) E2M x 8 SetsOdd sets:– 16-24 alt. DB bench pressEven sets– 12-16 alt. KB goblet cossack squats– 4/side single arm ring rows w/ 4 sec eccentricB) E90S x 10-15 sets:– 20 single unders– 4 double DB hang power snatch – 4 DB front squats–[...]

Programming: Oct. 2-8

Posted Oct 04 2023 by Ryan Savard

Monday 10/2FitnessA) E4M x 4 sets:– 6 BB or dKB front squats– 8-12/side bent over DB row– 4/side TGUP sit-ups*If using KBs for FS, add 3211 tempoB) For time:– 600m run– 40 wallballs in UB sets of 10– 400m run– 30 hanging knee raises in UB sets of 6– 20[...]

Programming: Sep. 25 – Oct. 1

Posted Sep 26 2023 by Ryan Savard

Monday 9/25FitnessA) E3M x 6 sets:– 4 deadlifts (building each set)After odd sets: 8-12 bent over banded lat pullsAfter even sets: 8-16 DB floor press w/ pauseB) 5 rounds for time:– 200m run– 12 KB deadlifts – 6-9 dips– 6 box step upsR60SPerformanceA) E3M x 6 setsS[...]

Programming: Sep. 18-24

Posted Sep 19 2023 by Ryan Savard

Monday 9/18FitnessA) E2M x 8 setsOdd sets:– 8/side box step-downs (knee height, no push off)Even sets:– 8-12/side half kneeling DB press w/ band row– 12-16 leg lift-overs*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding[...]

Programming: Sep. 11-17

Posted Sep 11 2023 by Ryan Savard

Monday 9/11Fitness & PerformanceA) E4M x 4 sets:– 4-6 BB bench press @ 1 RIR– 8-12 DB lat pull-overs– 20 sec top of ring row hold*Heavier than last weekFitnessB) CrossFit Open Workout 18.1 (Scaled)20 min AMRAP– 8 hanging knee raise– 10 DB hang power clean & jerk[...]

Bod Squad: Fit For Fall (Programming: Sep. 4-10)

Posted Sep 06 2023 by Ryan Savard

Our newest 6 Week Nutrition & Lifestyle Challenge starts 9/18Monday 9/4Hero WOD “Bert”PerformanceFor time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpeesFitness IFor time:40 burpees400-m run80 pu[...]

Programming: Aug. 28 – Sep. 3

Posted Aug 30 2023 by Ryan Savard

Monday 8/28FitnessA) E4M x 4 sets:– 8 deadlifts (building each set)– 16 alt DB renegade rows– 8-16 banded tricep push-downsB) E60S x 10-20 sec– 2 DB up/down devil presses– 4 hanging knee raises– 6 prisoner reverse lungesPerformanceA) E4M x 4 setsSet 1: 8 deadlifts[...]