This holiday, give the gift of fitness and health to your love ones. Pyro members can get a 10 pass card for 100$+tx for their family and friends. Everyone welcome, regardless of their fitness and skill level. Our expert coaches will guide them through the workouts to stay safe and maintain the intent. We have a CrossFit Lite and BURN class if beginners feel regular class are too much to handle. We expect a lot of new faces coming in so we’ll be offering an intro/fundamentals to CrossFit regularly between now and after new year’s. This promotion stars now until Jan 31st. Le BOOM!
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time”
“TRIFECTA”
Gymnastics
10min EMOM alt min
2 candlesticks into pistols into handstand (1 per side)
2 around the world (there and back is 1)
Note: When you kick up into the handstand, try to handstand walk as far as you can. Limit to 15ft
METCON
For time:
21-15-9
Ring push ups
Toes to rings
Squat jumps
Pyro weightlifting (W3D3)
Snatch balance
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Squat clean + jerk
1-1-1-1-1
Note: Do not max out
Firebreathers
“BRENTON”
5 rounds for time:
100ft bear crawl
100ft standing broad jump
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on Oct. 31, 2009.
He is survived by his wife, Lisa; son, Quinn; and daughter, Kayliegh.
