Speed development and running workshop with Tiffeny Parker is Saturday November 18th at 10am until 12pm. There will be no classes that day. The workshop has running drills in the lesson plan so expect to move around quite a bit. It’s time for Team Pyro to unite and do this. This is a unique opportunity and everybody should be on board. More info and register at the link below:
https://www.promotedevents.net/client_frontend_modules/fnn3/event_registration.cfm?qsi=J910&eventid=278
The Rogue Liftoff at Pyro is Saturday December 2nd (snatch, clean and jerk), Sunday December 3rd (the workout). If you’re a member at Pyro, you have to do this. The best way to do it is to sign up online on the CrossFit games website and show up on both December 2nd and 3rd. If for any reason you still want to take part but do not wish to register for the worldwide leaderboard, you can still come do it, you just won’t have your score online. The nice thing about registering for the leaderboard is that you get to see how you rank in the world against other athletes of the same age and weight class. This is going to be a great 2 day event you don’t want to miss. More info and register at the link below:
https://games.crossfit.com/liftoff
For today’s workout, we’re doing the Rogue Liftoff workout of 2016. As you can see, just like any other typical workout at Pyro. We expect the workout to be same this year. No excuses and no reasons not to do it. This is just fitness, challenge yourself and have fun!
Strength
E2M10M
1 power snatch
Rogue Liftoff workout 2016
15min AMRAP
25 pull ups
50 cals row
100 overhead squats 45/35
50 box jumps 24/20
25 pull ups
