Programming Overview: Oct. 16-22Programming Overview: Oct. 16-22

Posted Oct 16 2017 by Ryan Savard

Programming Overview: Oct. 16-22

Big congrats to all of our Festivus Games athletes (Beaux, Ben, Wayne, Veronica, and Heather) who showcased their hard work this past Saturday at CrossFit Lavon. Veronica and Heather walked away with second place!   Monday 10/16 A) E2MOM x 8 sets: – clean + split jerk *Build from 65-95+[...]

Programming Overview: Oct. 9-15Programming Overview: Oct. 9-15

Posted Oct 13 2017 by Ryan Savard

Programming Overview: Oct. 9-15

Monday 10/9 A) E2MOM x 8 sets: – power clean + hang squat clean + split jerk *Build to a heavy but sharp single.   B) Three rounds for time of: – 50 double unders – 15 toes to bar – 10 push press (135/95, 115/75, 95/65) *Keep these as push presses, they are not shoulder[...]

Programming Overview: Sep. 25 – Oct. 1Programming Overview: Sep. 25 – Oct. 1

Posted Sep 25 2017 by Ryan Savard

Programming Overview: Sep. 25 – Oct. 1

Monday 9/25 A) E2MOM x 8 sets: – 2 power cleans + 2 front squats *Build from 70-80% of 1RM clean.   B) “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: – 3 Power Cleans (135/95) – 6 Push-Ups – 9 Air Squats Repeat fo[...]

Programming Overview: Sep. 18-24Programming Overview: Sep. 18-24

Posted Sep 18 2017 by Ryan Savard

Programming Overview: Sep. 18-24

Team Defend East Dallas at the 2017 Killswitch Competition in Hutto, TX over the weekend.   Monday 9/18 A) E2.5M x 6 sets – back squat Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 75-80% Set 3 – 1 rep @ 85-90% Sets 4-6 – 1 rep @ 90-95% *Build slightly heavier than last week.   [...]

Programming Overview: Sep. 11-17Programming Overview: Sep. 11-17

Posted Sep 11 2017 by Ryan Savard

Programming Overview: Sep. 11-17

Want to take a little road trip this Saturday? Come out and support team Defend East Dallas (Imelda, Liz, RJ, Mitch, Mike K., and myself) at the Killswitch Team Competition in Hutto, TX. We could use all the support we can get as we tackle a day full of WODs!   Monday 9/11 A) E3MOM x 6 sets [...]

Programming Overview: Sep. 4-10Programming Overview: Sep. 4-10

Posted Sep 05 2017 by Ryan Savard

Programming Overview: Sep. 4-10

Gym PSA: Please DO NOT write on the mats with chalk for everyday workouts. There are times we will break out the chalk sticks (Murph). If you really can’t remember what is written on the board then we will have personal whiteboards for you to use in the near future. It is hard enough keeping[...]

Programming Overview: Aug. 28 – Sep. 2Programming Overview: Aug. 28 – Sep. 2

Posted Aug 28 2017 by Ryan Savard

Programming Overview: Aug. 28 – Sep. 2

Thanks to everyone who came out to help us celebrate turning 6 this past Saturday! Being backed by such a great community is what separates us from the rest. It also makes it easy to come to “work” everyday. Thank goes out to all of our awesome members, too!   Monday 8/28 A) E2M[...]

Programming Overview: Aug. 21-27Programming Overview: Aug. 21-27

Posted Aug 21 2017 by Ryan Savard

Programming Overview: Aug. 21-27

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE. Also, stick around or come later and party it up for our 6th Anniversary! It will be open to everyone so bring your kids, family, or friends… and a swimsuit! There will be the taco truck for eats and a ke[...]