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

Posted Sep 26 2023 by Ryan Savard

Programming: Sep. 25 – Oct. 1

Monday 9/25 Fitness A) E3M x 6 sets: – 4 deadlifts (building each set) After odd sets: 8-12 bent over banded lat pulls After even sets: 8-16 DB floor press w/ pause B) 5 rounds for time: – 200m run – 12 KB deadlifts  – 6-9 dips – [...]

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

Posted Sep 19 2023 by Ryan Savard

Programming: Sep. 18-24

Monday 9/18 Fitness A) E2M x 8 sets Odd 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 [...]

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

Posted Sep 11 2023 by Ryan Savard

Programming: Sep. 11-17

Monday 9/11 Fitness & Performance A) 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 week Fitness B) CrossFit Open Workout 18.1 (Scaled) 20 min AMRAP – 8 hanging knee rai[...]

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

Posted Sep 06 2023 by Ryan Savard

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

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

Programming: Aug. 28 – Sep. 3Programming: Aug. 28 – Sep. 3

Posted Aug 30 2023 by Ryan Savard

Programming: Aug. 28 – Sep. 3

Monday 8/28 Fitness A) E4M x 4 sets: – 8 deadlifts (building each set) – 16 alt DB renegade rows – 8-16 banded tricep push-downs B) E60S x 10-20 sec – 2 DB up/down devil presses – 4 hanging knee raises – 6 prisoner reverse lunges P[...]

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

Posted Aug 22 2023 by Ryan Savard

Programming: Aug. 21-27

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

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

Posted Aug 14 2023 by Ryan Savard

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

Join us this Saturday for our annual Pool Party @ Lakewood Flats from 1-4pm! Monday 8/14 Fitness A) 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 perfo[...]

Programming: Aug. 7-13Programming: Aug. 7-13

Posted Aug 08 2023 by Ryan Savard

Programming: Aug. 7-13

More details to come! Monday 8/7 Fitness A) E2M x 8 Sets Odd sets: – 16 glute bridge alt. DB floor press – 16 alt. double KB gorilla rows Even sets: – 8-12 BB good mornings – 16 crossbody knee to elbows from plank B) 5 rounds for time: –[...]