Battle Royale sign up sheet is by the whiteboard. Absolutely free!!! Let’s do this
The apparel order sheet is also by the whiteboard, if you want anything, please put your name down with your size. We have tshirts, tank tops, sweat pants, tuques, shorts, parkas, hoodies. We’ll be getting some extras but will be very limited
Strength/skills
E2M12M (6 sets)
Clean and jerk complex
1 power clean
1 hang squat clean
1 front squat
1 jerk (push or split)
Note: Build to max. We’ll be doing a similar complex for the snatch later this week
METCON
10min AMRAP
8 front squats 135/95
8 knees to elbow
50 double unders
Lite/beginners
Technique/skills
5 sets (No time frame)
1 power clean
1 hang squat clean
1 front squat
1 jerk (push)
METCON
10min AMRAP
8 goblet squat 53/35
8 knee raises
50 single unders
Weightlifting W2D1
Clean and jerk
5×3+1
Note: Build to max for the day
Clean pulls
4×3
Note: Aim for 100% or 110% of 1RM clean and jerk
Back squats
5×5
Note: All working sets above 60% of 1RM
Friendly reminder: Please make sure you do your absolute best to sign up for classes. Especially for the 5 and 6pm on week nights. Also, if you are signed up but can’t come to class, please remove your name from the reservation list. Reservation is capped to 15 but, 10 is optimal for attendance. Last thing we want to do is prevent you from coming at the time you want to workout. So, if the only time you can come is full, still come but keep in mind that if everyone does that, gear and space will be limited and ultimately, coaching gets harder. Starting next week, you will see double up coaching on busy times to offer the best possible coaching to you. 7pm on most nights is quiet, let’s fill this class up, lots of room, you’ll get the best coaching and it will clear the other classes a bit.
Next fundamentals is next week, Wednesday September 12th at 7pm for about 1hr and 30min. Fundamentals are included in your membership, if you haven’t taken our fundamentals, please do your best to attend. Lots valuable information super important for your fitness journey. Look for it on Rhinofit and reserve your spot
Lots of new members have joined Pyro recently, if you’re in a class with somebody you don’t know, go shake hands and present yourself. Everybody is welcome at Pyro and it starts with you, our community
You guys rock!
