Fundamentals are really important to build a solid foundation in what we do at CrossFit Pyro. There’s so many little details and information in everything from basic squats to muscle ups and olympic lifting to name a few. We can’t possibly fit everything into a 1 hour session within regular classes. This is why we…
Strength 3 sets 1 bench press, max push ups METCON 3 rounds for reps: 1min sled push 30ft 370/275 1min bodyweight power cleans 1min strict handstand push ups 1min bodyweight front squat Rest 4min between rounds
Friendly reminder, make sure you sign up for classes on Rhinofit. Thanks Oly lift W1D2 Overhead squat 3-3-3-3-3 @50% of 1rm snatch Push press 3-3-3-3-3 @65% of 1rm clean and jerk Split jerks 2-2-2 @75% of 1rm of clean and jerk METCON 8 min AMRAP 3 strict pull ups 6 burpees over the box 24/20…
Olympic lifting program start today. Going for 8 weeks, 3 times a week. Goals of the program are: Understand the mechanic of the snatch and clean and jerk Develop better technique Become stronger Develop proper squat snatch Develop squat clean Develop split jerk or squat jerk If you stick to it, you should be able…
METCON For time: 100m run 1 rope climb 1 barbell turkish get up 45/35 1 wall climb 200m run 2 rope climbs 2 barbell turkish get ups 45/35 2 wall climbs 400m run 4 rope climbs 4 barbell turkish get ups 45/35 4 wall climbs 800m run 8 rope climbs 8 barbell turkish get ups…
Are you nsync? Partner synchronized chipper For time: 50 sync overhead lunges 45/35 plate 40 sync toes to bar 30 sync wall balls 20/14 20 sync hang squat cleans 135/95 10 sync bar muscle ups 20 sync shoulder to overhead 135/95 30 sync hand release push ups 40 sync ghd sit ups 50 sync burpees
Rest day, no classes. Take the time to stretch, 5 minutes. In the long run, it’s all it takes to avoid injuries and get better mobility. Next classes Sunday at 9 and 10, Open gym and Fundamentals 2 at 11 Monday hours: 9 and 10 for regular classes, Open gyms at 11 Make sure you…
Friday 6 and 7 regular classes, 8 Open gym and Fundamentals 1 Saturday closed, Rest day Sunday 9 and 10 regular classes, 11 Open gym and Fundamentals 2 Monday 9 and 10 regular classes, 11 Open gym
Oly lifts 15 min to find 1 rep max snatch 15 min to find 1 rep max clean and jerk METCON For time: 21-15-9 Chest to bar pull ups Handstand push ups Med ball clean 20/14 Rx+ Strict handstand push ups Maintenance 5 min
Hello Pyromanians, the Team Series registration is open. Here’s how to participate. Get to the box this week, ask people to join your team, sign up your team, crush the workouts and have a blast doing it. There is a scale and Rx but you just have to sign up for the open division. There’s…
