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[...]

Programming: Aug. 21-27

Posted Aug 22 2023 by Ryan Savard

Monday 8/21FitnessA) E3M x 5 sets– 8/side DB split squats– 16 alt KB gorilla rows– 8-12/side half kneeling landmine presses*Heavier than 8/11B) E3M x 4-7 sets– 12/9 cal row– 5 DB hang power cleans – 6 dips or push-ups– 7 air squatsPerformanceA) E3M x 5 [...]

Pool Party This Saturday! (Programming: Aug. 14-20)

Posted Aug 14 2023 by Ryan Savard

Join us this Saturday for our annual Pool Party @ Lakewood Flats from 1-4pm!Monday 8/14FitnessA) E4M x 4 sets:– 8-12 BB bench press– 2-4 negative supinated pull-ups (2-3 sec down)– 4 ring row to Y w/ 4 sec eccentric*If you have strict pull-ups, do performance protocolB) 5 rounds fo[...]

Programming: Aug. 7-13

Posted Aug 08 2023 by Ryan Savard

More details to come!Monday 8/7FitnessA) E2M x 8 SetsOdd sets:– 16 glute bridge alt. DB floor press– 16 alt. double KB gorilla rowsEven sets:– 8-12 BB good mornings– 16 crossbody knee to elbows from plankB) 5 rounds for time:– 200m row (double for AB)– 5 DB hang s[...]

Programming: July 31 – August 6

Posted Jul 31 2023 by Ryan Savard

Monday 7/31FitnessA) E3.5M x 4 sets:– 6 back or box squats– 8-12 DB Z-presses– 4/side SA ring rows w/ 4 sec pause at topB) E6M x 3-4 sets:– 400m row– 18 wallballs– 12 strict pull-upsPerformanceA) E3.5M x 4 sets:Set 1: 6 back squats (building set)Set 2-5: 6 back sq[...]

Programming: July 24-30

Posted Jul 24 2023 by Ryan Savard

Monday 7/24Fitness & PerformanceA) E4M x 4 sets:– 8 BB Romanian deadlifts– 8-12/side SA DB bench press– 8-12 tall kneeling banded lat pull-downsFitnessB) 12 min AMRAP:– 24 single unders– 12 RKB swings – 9 air squats– 6 dips or push-upsPerformanceB) [...]