CrossFit Pyro’s grand opening is 2 days away. We’ll be doing an Open gym Saturday at 1pm until 2pm then if you’re up for it, we’ll need some help moving some stuff around, cleaning (actual cleaning, with wipes and such) and some overall maintenance around the our box. As little as 5min would get us a long way. We’ll have coffee and drinks. We’ll probably put in some Spikeball in there too.
Oly lift W6D4
Every 2 min for 10 minutes
3 snatch pulls
1 hang snatch
2 overhead squats
Build up to your max
METCON
5min AMRAP
5 dumbbell overhead squat right 35/25
5 dumbbell overhead squat left 35/25
10 Knees to elbows
Rest 3 minutes
5min AMRAP
10 overhead squats 95/65
20 situps
“DIANE”
For time:
21-15-9
Deadlift 225/165
Handstand push ups
Maintenance/mobility
Roll and stretch 10min
Yoga at 8pm tonight. Everybody that needs a good relax stretch are welcome, which is pretty much everyone:0)
For the grand opening, we’ll be doing a Potluck so make sure you bring your favorite dish to share with everyone
Thursday October 20th at 0730pm, get ready for some Muay Thai with White Monk martial arts so there will be no regular class at 7 and 8. Sorry for the awesome inconvenience
Oly lift W6D2
E2M10M
1 power jerk, 1 split jerk @75% of 1rm clean and jerk
METCON
For time:
100 goblet squats 53/35
80 kettlebell swings 53/35
60 double unders
40 GHD sit ups
20 clusters 95/65
10 strict ring dips
Friendly reminder, make sure you sign in for classes.
Oly lift W6D2
5min EMOM
3 Snatch pulls @110% of 1 RM snatch
5min EMOM
1 snatch balance (build up to your max)
METCON/STRENGTH
For time:
“The 10000lbs monster”
With 3 bars with set weight, perform:
1 shoulder press
1 back squat
1 deadlift
Until you accumulated 10000lbs
Example: shoulder press at 135, back squat at 315, deadlift at 365. Total is 815. 10000\815=12.2 rounds. So, 12 rounds plus 1 shoulder press and 1 back squat.
Note: Scale options to 8000lbs, 6000lbs. Do your math before you start and establish the weight you’ll be using. A total of 500 for 10000 would take 20 rounds, just think about that.
CrossFit Pyro’s grand opening is a week away. Here’s a glimpse of what to expect:
Doors open at 1100
Workouts every hour from 1200 until 1500hrs (4 workouts). Each workout are different. Bring your friends and family. Workouts are short, time capped, movements are meant to be easy and easily scalable. This is for everyone. For those interested and would like an extra fun challenge, we’ll be keeping a leaderboard if you want to complete all the workouts. The top male and female will be crowned.
Kids friendly event
Live DJ
Professional Photographer
Espresso bar
Coffee from Cafe Beano
The Athlete Outfitting Company
Food, lots of food
Spikeball tournament at 1600hrs
Tons of fitness
More to be announced this week…
Happy Thanksgiving. Classes at 0900/1000 and Open gym at 1100 (Spikeball anyone?)
Oly lift W6D1
10min EMOM alt min
3 clean pulls @110% touch and go
1 front squat @ 90% (if you can hit 2 reps or more go for it)
METCON
5 rounds for time:
30ft handstand walk
10 box jumps 30/24
15 toes to bar
Rest 60 sec btw rounds
Target time is around 20min with rest time. Scale accordingly.
Join us Wednesday night at 8pm for a Yoga session with Lindsay. 5$ per person. Bring your mat if you have one
Join us at 1100 open gym for some Spikeball action
Teams of 4
10min AMRAP
Ring or bar muscle ups
Scale: Chest to bar pull ups
Note: 2 athletes can work at the same time
Rest 5min
12min AMRAP (2 athletes alternating)
30 double unders
15 power snatch 75/55
Immediately after,
12min AMRAP (other 2 athletes alternating)
30 double unders
15 power snatch 75/55
Scale: 30 singles, 55/35 for the snatch
Rest day
Roll and stretch
rx 15min
scale 10min
Back at it Sunday at 0900/1000 and open gym at 1100
Thanksgiving hours: 0900/1000 and open gym at 1100
Ladies night out workout at 1800
Regular class at 0930 only
Back at it Sunday at 0900/1000 and open gym at 1100
Last day to place your order for apparels. The order is going in this weekend.
Strength
Back squat 2-2-2-2-2-2-2
METCON
18min AMRAP
6 knee to elbows
12 dumbbell power snatch 35/25
18 double unders
