One more week of the Open and then we go back to normal! Well, kind of, we have a lot of exciting stuff in the pipeline that we’ll be sharing with you shortly. Make sure to mark your calendar. CrossFit Pyro is way more than just a world class training facility, we’re a team, a community, a group of like minded people that all share the same goal, to be healthy and fit, to ignite our potential! We strongly encourage you to be part of all these things. BOOM!
HEADS UP: There will be no classes at 7pm as we’ll be running Fundamentals. This session is for everyone, new at Pyro or current members. Fundamentals allows us to focus on all the small details and nuances of the movements that we usually don’t really covert in regular classes. More importantly, the format is meant to be more personal so we can go see everyone and make sure the movements are done right. If you’re a member of Pyro, you should take our fundamental sessions. Today, we’ll be focusing on the 9 fundamental movements: squat, front squat and overhead squat, the press, push press and push jerk, the deadlift, sumo deadlift high pull and the medicine ball clean. See you there
Strength
5 sets
3 front squats + 1 jerk
Note: 3 second pause at the bottom of the squat
METCON
8min AMRAP
8 kettlebell swings 70/53
8 knees to elbows
Weightlifting
Muscle snatch
3-3-3-3-3
Power snatch
2-2-2-2-2
Snatch
1-1-1-1-1-1-1
Double overhand deadlifts
5-5-5-5-5
