The Citizen brewing company is officially open to public!!!
Coach Joy’s workout
3 rounds for time:
36 wall balls 20/14
20 handstand push ups
14 clean and jerk 185/135
7 muscle ups
Note: Muscle ups are rings or bar
Warm up
Tall cleans
3-3-3-3-3
Note: Keep those light, barbell only
5 sets (Build to max)
3 hang squat cleans + 1 jerk
Double overhead deadlifts (Build to max)
5-5-5-5-5
Back squat
5-5-5-5-5
Gentlemen’s paintball Saturday Sept 16th, Bragg Creek at 1:30pm
Beer mile Sunday Sept 17th, CrossFit Pyro at 1200pm
Team serie, starts Sept 20th for 2 week, find a partner and sign up at https://games.crossfit.com/teamseries
Coach Scott’s workout:
For time:
5 rope climbs
75 thrusters 75/55
50 dips
5 rope climbs
50 overhead squats 75/55
75 sit-ups
5 rope climbs
Note: This is going to be brutal
Coach Prime’s workout
Skills/Technique
Rowing
Double unders
Shoulder to overhead
Note: Use this skills/technique time wisely. Refine your mechanic and efficiency
METCON
5 rounds as fast as possible
3min per round
15 cals row
50 double unders
10 shoulder to overhead 135/95
Note: Go through the triplet as fast as possible. Note your time for each rounds. Aim for about 2min of work and rest for the remaining time
Warm up
Snatch drop from the triple extension
3-3-3-3
Note: Keep those very light, most likely just the bar
Snatch complex (5 sets, build to max)
1 snatch pull
1 hang snatch
1 snatch balance
1 overhead squat
Note: If the snatch balance prevents you from going heavier, do 2 overhead squats instead
Snatch grip deadlifts
5-5-5-5-5
Note: Start with the same weight of finish with the complex and build up
Front squats
5-5-5-5-5
Coach Andrew’s wod:
For time:
Buy in: 1 hill run
Then
7 rounds of:
9 bodyweight deadlifts
12 ghd sit ups
15 box jumps 24/20
Buy out: 1 hill run
Strength
Shoulder press
3-3-3-3-3
“KAREN”
For time:
150 wall balls 20/14
**If you already did Karen before under 10min, use the 30/20 instead😀**
Note: You can do this anytime, before, during a class (as long as it doesn’t disrupt the class), after class, open gym. If you have a med ball at home just find a target at the required height. Get it done! No excuses! Unless your desire is not be fit and extremely good looking😳
Labor Day hours: Classes at 9 and 10. Open gym at 11
Coach Madaleine’s workout:
“JT”
For time:
21-15-9
Handstand push ups
Ring dips
Push ups
Strength
Back squat
3-3-3-3-3
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Hotshot 19 memorial workout at CrossFit Pyro. Video by Rory Siddall
CrossFit Pyro coaches appreciation week. Our coaches are the best there is, they do an incredible job and Pyro wouldn’t be what it is without them. Being a coach, a good coach that is requires passion,teamwork, dedication, patience and positive attitude to name a few, make sure you thank them when you have a chance. This week, each coach picked or designed a workout for all of us. This is going to be epic!!
Coach Matt’s workout:
“THE GHOST”
6 rounds of:
1min row cals
1min burpees
1min double unders
1min rest
Try for as many reps as possible of EACH exercise, not just total score. We’ll be recording on the board separate totals of calories rowed, burpees, double-unders as well as total for everything combined
Firebreathers
15min to find 2RM power cleans (Not touch and go but close together)
For time:
Buy in: 100 double unders
5 rounds
20 wall balls 20/14
5 muscle ups
Buy out: 100ft farmers carry 300/200
Weightlifting
Snatch balance + 1 overhead squat
1-1-1-1-1
Push press
1-1-1-1-1
Jerk
1-1-1-1-1
