Month: July 2017

Garage workout Sunday at 9 and 10. For those that have been around for the garage days, it’s gonna be a great throwback, for those that joined Pyro in the new space, here’s your chance to experience where it all began

Power snatch from the blocks
1-1-1-1-1

Snatch from the blocks
1-1-1-1-1

Note: Use the jerk boxes or stacked plates for the blocks. Set the height so the bar is at knee height

Hang clean and jerk
1-1-1-1-1

Front squats
3-3-3

Back squats
3-3-3

Note: For the squats, come to a dead stop at the bottom. No set stop time

“Let’s take a pause and think about this”
Squat snatch (3sec pause at the bottom)
1-1-1-1-1

Squat clean (3sec pause at the bottom)
1-1-1-1-1

Jerk (1sec pause bottom of the dip, 1sec pause at the catch)
1-1-1-1-1

Note: 1sec seems short but this is just enough to kill all the momentum.

Front squat (3sec pause at the bottom)
2-2-2-2

Back squat (3sec pause at the bottom)
2-2-2-2

Note: Today is all about stability at critical positions. This is not a PR format, still build up to your max but focus on accurate execution, get those stabilizer muscles to work. Chances are you won’t match your maxes but you should be able to get close

Stampede day at Pyro Friday. Rx cowboy attire

Garage workout Sunday at 9 and 10

Coach Gabrielle’s workout Monday. Coach Gab made up a wicked workout for us, can you beat her?

Strength

E2M10M

5 shoulder press (build to max)

METCON

For time:

21-15-9-6-3

Deadlift 225/155
Bar facing burpees

Stampede day at Pyro Friday all day. Cowboy attire highly recommended.

Garage workout Sunday at 9/10. This is going to be awesome!! You don’t want to miss that one

Skills

The muscle up

METCON

30 muscle ups (ring of bar)

Rest 5min

30 back squats @ 60% of 1RM

Rest 5min

30 handstand push ups

Note: Aim for approximately 5-10 per movements

Snatch
5-5-3-3-3-1-1-1-1

Clean and jerk
5-5-3-3-3-1-1-1-1

Snatch pull @110% of 1RM
1-1-1-1-1

If you’re doing today’s workout on top of the weightlifting, skip the weightlifting squats. If you’re only doing weightlifting do this:

Front squats
3-3-3

Back squats
3-3-3

Strength

Overhead squat
1-1-1-1-1

Front squat
1-1-1-1-1

Back squat
1-1-1-1-1

Note: The weight only goes up

METCON

6min AMRAP

2 wall climbs
2 barbell turkish get ups 45/35

Fundamentals Saturday July 15th at 1200hrs. If you’re new at CrossFit Pyro, you don’t want to miss out. We’re going over everything CrossFit, workouts, the intent of the workouts, movements, benchmarks, how to scale, little bit on nutrition and maintenance. Basically, we’re covering everything you need to succeed and make the most of what we offer.

Pyromania II is July 22/23rd. Most of us workout once a day, couple times a week. Pyromania is the time to see what you’re capable of. You get 4 awesome workouts, you get to hangout with awesome people all day, we’ll have food, coffee from Cafe Beano, professional photographer, chiropractors, massage therapists, you get a wicked tshirt and more. This is not about you against others, this is you against yourself. Outdo yourself. Do things you never thought you could do. This is what this is about. Also, this is gonna be the most fun you ever had. If you haven’t signed up, there’s still a few spots. If you want to come help, let us know. We need judges, general helpers to move gear around and such. See you all there.