Another announcement. Starting next week, CrossFit Pyro will be using RhinoFit software to help manage class sign ins and memberships. RhinoFit was chosen for it’s simplicity, ease of use, price and covers everything a CrossFit box needs without all the unwanted options. More info in class this week. Here’s the link to their website if…
We’re excited to announce that we will do a workout Thursday March 3rd at the Mount Pleasant community hall at 1900hrs. Free to all current members, 10$ for non members. Make sure you tell all your friends and family. There is no limit to the attendance so let’s make this huge. If you have any…
Strength Back squat 3-3-3-3-3 Front squat 3 x max with 75% of your heaviest 3 reps back squat METCON 7 rounds for time 10 kettlebell swings 53/35 10 box jumps 24/20
Front rack mobility CrossFit Open 11.5 20 minutes AMRAP 5 power cleans 145/100 10 toes to bar 15 wall balls
Today, we’re introducing the wod video demos. Look for them from time to time. 15 min AMRAP 1 bear complex (1 power clean, 1 front squat, 1 shoulder to overhead, 1 back squat, 1 shoulder to overhead) 95/65 1 gymnastics complex (1 push up, 1 knee to elbow, 1 toe to bar, 1 pull up)…
Strength Power snatch 3-3-3-3-3 METCON For time: 9 bar muscle ups 21 push jerks 115/85 7 bar muscle ups 15 push jerks 115/85 5 bar muscle ups 9 push jerks 115/85
Run or row 10,000 meters
Skills Free standing handstand METCON For time: 5 strict pull ups 10 chest to bar pull ups 20 burpees over the box 30/24 40 wall balls 20/14 80 double unders 40 wall balls 20/14 20 burpees over the box 30/24 10 chest to bar pull ups 5 strict pull ups
The swim got moved to the 20th instead of the 13th. Ask for details in class. Strength Snatch balance 1-1-1-1-1-1-1 Note: try to hit 105% of snatch 1RM METCON 6 rounds for time 3 power cleans 2 front squats 1 jerk 75% of 1RM clean and jerk on the bar
Mark your calendar, CrossFit Pyro will be at the Renfrew aquatic centre for a swimming workout Saturday Feb 20th, 13:30 until 14:30. Expect some swimming technique work followed by a workout. Here’s the address: 810 13 Ave NE Price: only your drop in admission, 7$
