Skills practice/warm up
The ring muscle up 5min
Handstand push ups and kipping handstand push ups 5min
Overhead squat mobility 5min
METCON
15min AMRAP
3 muscle-ups
6 handstand Push-ups
9 overhead Squats 95/65
3 muscle-ups
9 handstand Push-ups
12 overhead Squats 95/65
3 muscle-ups
12 handstand Push-ups
15 overhead Squats 95/65
3 muscle-ups
15 handstand Push-ups
18 overhead Squats 95/65
Continue sequence until time is up
Lite/Beginners
15min AMRAP
3 pull ups
6 push-ups
9 overhead Squats 75/55
3 pull ups
9 push-ups
12 Overhead Squats 75/55
3 pull ups
12 push ups
15 overhead squats 75/55
3 pull ups
15 push ups
18 overhead squats 75/55
Continue sequence until time is up
Accessory work
Shoulder of steel
Accumulate 1min of:
Double kettlebell overhead hold
Weightlifting
30 clean and jerks
*try to go heavier than your last successful 30 reps unbroken
Gymnastics
Accumulate 1min of:
Front planche hold
Core
Accumulate 1min of:
L-sit hold
Swimming clinics at the Repsol center. Capped at 15, we have 3 nights reserved so far (see below for the dates), 2 lanes per session, 1 hour, coached by Mathieu Constantin (he’s basically Aquaman. See picture), 15$ per sessions. We have to reserve the lanes in advance so if you want this program to succeed, we need you to register for it. You can reserve your spot through Rhinofit and pay by RhinoFit. Since this is an outside venue and we’ll be getting awesome coaching, we have to charge for it. Come and learn proper technique, get some conditioning and get ready for Pyromania IV in July, not to give it away but there will be swimming again. In fact, swimming is so awesome that it’s never going to go away. For more information, talk to Mat in class when you see him or ask us.
Feb 14th – 6:30pm – 7:30pm (2 lanes)
Feb 28th – 6:30pm – 7:30pm (2 lanes)
Mar 28th – 6:30pm – 7:30pm (2 lanes)
BOOM
*There was some talk about some possible water polo at some point, that would be cool
Hey Pyromanians,
Mark your calendar, here’s a few things happening in the near future:
January
Nutrition and fitness challenge Jan 7th to Feb 15th
Intro to CrossFit 10th at 7pm
Fundamental movements 15th at 7pm
Gymnastics fundamentals 22nd at 7pm
Olympic weightlifting 29th at 7pm
February
Intermediate/Advanced gymnastics 4th at 7pm
Open prep Thurs 7th at 7pm
Skipping/double unders clinic Tues 12th at 7pm
Swimming clinic 14th
2019 CrossFit Games Open 21st
2019 CrossFit Games Strength in Depth 23rd/24th
April
Saturday April 27th, 8am to 4pm, The Festivus Games, mixed pairs, novice/intermediate teams, 150$ per teams.
Here’s the link to register:
https://festivusgames.com
July
Pyromania IV, July 19/20/21
Canwest games, July 27/28/29
