Posted Apr 08 2025 by Ryan Savard
Programming: Apr. 7-13Monday 4/7 Fitness & Performance A) E4M x 4 sets: – 8-12/side DB bench press @ 3111 tempo – 4-8 strict/weighted or 2-4 negative pull-ups – 8-12 medball hamstring curls *Negative pull-ups can be scaled to using a BB on rack with feet on floor. Fitness [...]
Posted Mar 31 2025 by Ryan Savard
Programming: Mar. 31 – Apr. 6Monday 3/31 A) E3M x 5 sets: – 5 BB front squats – 10 tall kneeling DB overhead press – 15/side single arm ring row w/ reach B) E2M x 8-12 sets: – 9 wallballs – 6-9 pull-ups – 6 box step ups – 3 up/down DB devil presses [...]
Posted Mar 25 2025 by Ryan Savard
Programming: Mar. 24-30Monday 3/24 Fitness & Performance A) E2.5M x 6 sets Odd: – 8-12 DB incline press w/ pause – 10 BB bent over rows Even: – 6-8/side weighted (KB/DB) weighted box step-ups (knee height) *Goal is to not push off of floor leg. Fitness B) 3 ro[...]
Posted Mar 20 2025 by Ryan Savard
Programming: Mar. 17-23Monday 3/17 Fitness A) E2M x 8 sets Odd sets: – 8/side staggered stance DB Romanian deadlifts *Show control on descent Even sets: – 8-12 BB strict press (from floor) – 16 alternating KB gorilla rows B) 15 min AMRAP: – 2 SA DB power clean + p[...]
Posted Mar 09 2025 by Ryan Savard
Programming: Mar. 10-16Last week of the 2025 Open! Come support our athletes at the final Friday Night Lights this Friday at 5:45pm. Monday 3/10 Fitness & Performance A) E4M x 4 sets: – 8/side front foot elevated split squats – 8-12 seated DB press – 8-12/side bent over KB/[...]
Posted Mar 03 2025 by Ryan Savard
Programming: Mar. 3-9Monday 3/3 Fitness A) E3M x 6 sets: – 4 back squats (sub box squat) After odd sets… – 10/side half kneeling banded lat pull-down + side bend After even sets… – 10-15 DB floor press w/ pause B) 3 rounds for time: – 600-400-200m run – 30[...]
Posted Feb 26 2025 by Ryan Savard
Programming: Feb. 24 – Mar. 2Monday 2/24 Fitness A) E2M x 8 sets: Odd sets – 8-12 incline DB presses – 8-12 incline DB rows Even sets – 16 single KB front rack reverse lunges *Switch arms at 8 reps B) “Little Chief” 5 rounds: 3 minute AMRAP – 4 pus[...]
Posted Feb 18 2025 by Ryan Savard
Sign up with team East Dallas CrossFit and take on the 2025 CrossFit open with us! Monday 2/17 Fitness & Performance A) E4M x 4 sets: – 8 BB Romanian deadlifts (controlled descent) – 8-12/side half kneeling DB press – 16 alternating KB gorilla row[...]