Strength
Tempo back squats
3-3-3-3-3
*3sec down, 3sec up
METCON
For time:
10-1
Pistols
1-10
Kettlebell swimgs 70/53
Weightlifting W4D3
Power snatch
5×3
Snatch pulls @110% of 1RM snatch
3×2
Front squats
3×2
*All front squats working sets above 70% of 1RM
Accessory work
Dips or ring dips
3×10
Split jerk push press
3×10
*Barbell or PVC pipe, technique and mobility focus
Core
3 sets
10 V-ups
15 GHD sit ups
20 back extension
Hey Pyromanians,
Mark your calendar, here’s a few things happening in the near future:
** The Team Series starts right now. Find a partner, same or opposite sex, register at www.crossfitgames.com and do the workouts. 4 workouts for week one and 4 for week two. We’ll be doing 2 workouts Friday and 2 Sunday as part of our regular programming. You also have open gym times and we can accommodate specific times for you to do the workouts. Let’s do this!!**
September
Wednesday September 19th, The CrossFit Games Team Series, Team of 2, same sex, 2 weeks, 4 workouts, scaled and Rx online competition, similar to the Open
Saturday September 22nd, CrossFit Calgary Attollo cup, team of 2, same sex, scaled and Rx one day competition
October
Saturday October 6th, Battle Royale II (Sign up on the sheet by the whiteboard, FREE)
Saturday October 13th, Festivus Games, partner comp
Sunday October 28th, CrossFit Pyro 2nd year anniversary party!!!
November
Rogue Liftoff, Max snatch, Max clean and jerk and a workout, date TBA
December
Saturday December 8th, Tyler and Bailey Party
Pyro Holiday party, date TBA
