The next Pyro apparels order is going in April 15th. The order sheet is by the white board, if you’re interested in getting something, put your name down with the size required in the column of the item and you’re set. We have Tshirts, Hoodies, Tank tops and 3/4 sleeve Tshirts.
Friendly reminder, make sure you sign in for classes
Skills
Handstand/ Handstand walk
METCON
“Midline March”
3 rounds for time:
25 GHD sit ups
50 ft handstand walk
50 ft overhead walking lunges
Sc: 25 sit ups/50 shoulder taps/ 75/55
Rx: Break as needed 95/65
Rx+: 25ft unbroken 155/115 (Kinda ridiculous)
Join us Thursday night for the live announcement of 17.5, the final workout of the 2017 Open. Scott and Travis will be going head to head right after for an epic show
E2M10M
4 toes to bar
3 knees to elbows
2 pull ups
1 bar muscle up
METCON
10min AMRAP
2 rope climbs
Max bodyweight back squats
Note: When you drop the bar or rack it, start a new round. Your score is your number of back squats after 10min
Tall snatch
10-10-10
Hang squat snatch
1-1-1-1-1-1-1
Snatch Pulls @110% of 1rm
2-2-2-2
Front squats (aim for 90% of 1rm clean and jerk)
2-2-2-2-2
Maint/Mob
5min
BENCHMARK
“GRACE”
For time:
30 clean and jerk 135/95
Are you weapons-grade? No drops, all unbroken, Rx
Pyromania II Fitness Festival tickets are live. Head over to the link below to register:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-ii-fitness-festival-tickets-32943230088?aff=eac2
The CrossFit Striking course is officially happening Saturday and Sunday September 9th/10th. Registration should be up shortly on CrossFit.com
Strength
E2M10M
Bench press
3-3-3-3-3
METCON
15min AMRAP
21 med ball cleans
15 box jump overs 24/20
9 Dumbbell thrusters 50/35
Note: This workout is no joke, we have the feeling dumbbell thrusters are coming, better be ready
Pyromania II registration is now live. Get your ticket quick, they’re selling fast. Here’s the link to the Eventbrite page:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-ii-fitness-festival-tickets-32943230088?aff=ehomecard
Make sure you read the description of the event for details
Weightlifting W9D3 (We’re switching gear for today’s weightlifting, fun times)
Tall cleans
10-10-10
Note: Start light and try to max out on your last set. All 10 reps must be unbroken, no drops
Front squats
3-3-3
Thrusters
3-3-3
Push jerks
3-3-3
Maintenance/ Mobility
5-10min
CrossFit Games Open 17.4
13min AMRAP
55 deadlifts 225/155
55 wall-ball 20/14 10/9
55 calorie row
55 handstand push ups
Note: Make sure review the standards prior the workout
W9D2
Muscle snatch
1-1-1-1-1-1-1
Snatch complex
6 sets
1 high hang snatch
1 hang snatch
1 snatch
Note: Build to max, no drops in between reps
Back squats (build to max)
3-3-3-3-3
Acc. work
30 strict toes to bar
Join us tonight for the live announcement of 17.4 and the ultimate battle royale. Jenn vs Kristen vs Mark vs Manson
Our 17.4 prediction: No barbells, no Dumbbells
Double unders/ Pistols and handstand push ups
Strength
Shoulder press (build to max)
2-2-2-2-2
METCON
10min AMRAP
15 cal row
10 overhead squats 95/65
Maintenance/ Mobility
5-10min
Shoulders
Lower back
Join us Thursday night at 6pm for the live announcement of 17.4 and the battle of the millennium: Jenn vs Kristen vs Mark vs Manson. This is going to be epic
Skills/Conditioning
10min on Ring muscle ups
Note: Work on the transition, position, chaining multiple reps together or just working on progressions
METCON
7 rounds for time:
7 box jumps 30/24
7 strict ring dips
7 strict pull ups
Cool down 5min
Maintenance/ Mobility
5-10min
Target muscles
Calves
Shoulders
Pectorals
