Kick start your journey to health and fitness at CrossFit Pyro this May. The starter package gives you everything you need to start with a solid foundation. In between fundamental learning session, you also get access to our Lite/beginners classes to ease you into it. We welcome all fitness level and no experience necessary. All classes will be at 7pm.
Thursday May 2nd: Intro to CrossFit
Tuesday May 7th: 9 fundamental movements
Tuesday May 14th: Olympic lifts (snatch, clean and jerk)
Tuesday May 21st: Gymnastics
Tuesday May 28th: Full class with a workout that ties in everything you just learned from the fundamentals.
Our fundamentals are very throughout and detailed. Tons of information shared during that timeframe.
For more information or to register, contact us by email at crossfitpyro@gmail.com
225$
The hardest part is to start. Once you started, all you have to do is to show up, be coachable, work hard, eat well, sleep well and be consistent. BOOM! Best shape of your life!!!
Strength
4 sets
7 front squats
13 back squats
Bar at 60% of 1RM front squat
METCON
“Flight simulator”
For time:
Double unders
5-10-15-20-25-30-35-40-45-50 and then back down to 5
Note: Sets must be unbroken. If you trip, you have to start that set to zero
Scale to single unders or allow breaks
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Split jerk press 3×8
Gymnastics
Tempo pistols 3sec down, 3 sec up, 3×6
Core
Accumulate 1min of:
L-sit hold
Front planche
METCON
5 rounds
2min AMRAP
15/12 cals row
10 burpees
Max toes to bar
2min rest between rounds
Note: Each round is an all out effort
Score is reps per round
Maintenance/Mobility
10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Hip clean + pause bottom squat 5×5
Gymnastics
Handstand walk 100ft
Core
Weighted back extensions 3×10
METCON
30 power snatch
Rest 5min
30 clean and jerks
Rest 5min
30 ring muscle ups
White Firebreathers
Power snatch 75/55
Clean and jerks 95/65
Pull ups
Silver Firebreathers
Power snatch 115/85
Clean and jerks 135/95
Chest to bar pull ups
Gold Firebreathers
Power snatch 135/95
Clean and jerks 165/115
Bar muscle ups
Legendary Firebreathers
Power snatch 185/125
Clean and jerks 225/155
Ring muscle ups
Teams of 2 version
Power snatch 135/95
Clean and jerks 155/105
Ring muscle ups
*Share the reps as needed
Accessory work
Crossover symmetry 3 movements
Weightlifting
30 barbell snatch balance
Gymnastics
Accumulate 2min of Front planche
Core
50 GHD sit ups
Strength 20min
4 sets
7 front squats
13 back squats
Weight at 65% of 1RM front squat
METCON
400m run
100 double unders
40/28 cals bike or row
10 paralettes handstand push ups
Lite/beginners
For time:
400m run
100 single unders
40/28 cals bike or row
10 hand release push ups
Accessory work
Shoulders of steel
Dumbbell lateral raises 3×10
Weightlifting
30 barbell split jerks
Gymnastics
Accumulate 1min of L-set
Core
3 rounds
30sec side plank right
30sec plank
30sec side plank left
For time:
500m swim
Skills
The bar/ring muscle ups 10min
METCON
7min AMRAP
9 deadlifts 275/155
3 ring muscle ups
Scaled option
7min AMRAP
9 deadlifts 225/125
3 strict chest to bar pull ups
Lite/beginners
7min AMRAP
9 deadlifts 155/105
3 strict pull ups
Accessory work
Shoulders of steel
Crossover symmetry
Weightlifting
Snatch grip sots press 3×5
Gymnastics
Accumulate 1min of:
Handstand hold
Front planche
Core
50 GHD sit ups
METCON
9min AMRAP
9 front squats 135/95
7 bar facing burpees
5 shoulder to overhead 135/95
Rest precisely 5min
1mile run
Maintenance/Mobility
5min
“TRIFECTA”
Gymnastics
Skills
Kipping pull ups/butterfly pull ups 10min
Bar/ring muscle ups 10min
4 rounds for time:
6 strict toes to bar
6 hand release push ups
6 pistols right
6 pistols left
Weightlifting
7 sets
Clean and jerk complex
1 hip clean
1 hang clean
1 low hang clean
3 split jerks
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Firebreathers
For time:
For time:
15 Snatches, 115/75 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
12 Snatches, 135/95 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
9 Snatches, 155/105 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
6 Snatches, 185/125 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
3 Snatches, 225/145 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
Time cap: 15 minutes
Skills
Rowing mechanics 5min
Handstand push and kipping handstand push ups 5min
METCON
11min AMRAP
2000m row
then
Max handstand push ups
Lite/beginners
11min AMRAP
2000m row
then
Max push ups
Cooldown
800m run slow pace
Accessory work
Shoulders of steel
Dumbbells lateral raises 3×10
Weightlifting
Snatch grip push press 3×5
Gymnastics
Accumulate 90sec of:
Front planche hold
Core
Tabata med ball russian twist 20/14
