Christmas/Holiday party at 6pm. Bring your smile, food, drink and let’s have fun. See you there.
Skills/ Capacity
5 rounds
30sec Inversion (handstand, handstand walk…)
30sec rest
30sec wall balls 20/14
30sec rest
METCON/ Strength
3 rounds for reps:
1min strict pull ups
1min strict ring dips
1min deadlifts 65% of 1rm
1min ghd sit ups or strict toes to bar
1min rest
Kevin is officially our axe throwing champion. Sweet skillz!!! As expected, it was a lot of fun.
METCON
Open 12.2
10min AMRAP
30 snatch 75/45
30 snatch 135/75
30 snatch 165/100
Max snatch 210/120
10min rest
15min to find max back squat
Axe throwing at 7pm. Here’s the address: 2151 32 St NE #80 Expect the event to be around 2 hours. Cost is 35$. It begins with instruction and practice with a coach and then we do a group tournament.
There’s still a class at 6pm, we’ll try to cut it short by 5 min so we can make our way to the axe throwing location
Strength
E2m10m
2 front squats (build to max)
3min transition
E2m10m
1 behind the neck split jerk (build to max)
METCON
50-40-30-20-10
Kettlebell swings 53/35
Double unders
Axe throwing night is at BATL axe throwing 2151 32 St NE #80 Wednesday at 7pm.
12 days of Christmas (CrossFit Pyro version)
1 rope climb
2 overhead squats 95/65
3 power snatch 95/65
4 pull ups
5 toes to bar
6 burpees
7 box jumps 24/20
8 burpee box jumps 24/20
9 shoulder to overhead 95/65
10 front squats 95/65
11 power cleans 95/65
12 chest to bar pull ups
Perform the workout like the song, 1 rope climb, 2 overhead squats and 1 rope climb, 3 power snatch and 2 overhead squat then 1 rope climb…
If you have an ugly sweater, wear it
Rx+ 135/95 and change the chest to bar pull ups for muscle ups
The Pyro knowledge bomb seminar was a success, we’ll definitely be doing more in the future.
Thanks to everyone who came today for the shooting of the promotional video, look for the final product soon. You guys were awesome and we consider ourselves very lucky to have all of you in the Pyro family. Thanks you!!!
Axe throwing night this Wednesday at 7pm, this going to be a lot of fun. We need to get a head count so make sure you confirm your attendance either on the sign in sheet by the white board or by telling us.
Christmas/holiday party is Friday night at 6pm. We need to know exactly how many of you are coming so we can plan seats, meals, table and such. Like the axe throwing night, we have a sheet by the white board, confirm your attendance by putting your name down or just by telling us.
Strength/Oly lifts
7 min EMOM
1 muscle snatch (built to max)
3 min transition
5 min EMOM
2 snatch pulls @110% of 1 rep max touch and go
METCON
3 min AMRAP
5 L-pull ups
10 box jumps 24/20
Rest 2 min
3 min AMRAP
10 knee to elbows
5 overhead squats 155/115
Promotional video shooting at 10am. Let’s fill the class as much as we can. No classes at 9am, sorry. We need that time to setup, do some shooting around the box and such. It means a lot to us as this is a great opportunity to showcase our box and what we’re about.
METCON
For time:
30-20-10
Thrusters 115/85
Hang power cleans 115/85
Perform 10 burpees whenever the bar touch the ground
Note: This will get spicy really quick
Hello Pyromaniacs, this week is really busy at Pyro starting tomorrow with the shooting of our promotional video at 0900 and 1000hrs. It would absolutely phenomenal to fill the 1000hrs class. We will shoot the warm up, demo, the workout and the cool down. Wednesday we have Axe throwing at 7pm and our first Christmas/Holiday party Friday at 6pm. This is going to be the most epic week of our lives!!!
Not sure if you should come to the Pyro seminar Saturday December 10th at 10am? This is absolutely free to all members. Here’s a glimpse of what will be covered during the hour:
CrossFit Pyro’s mission, our vision and values (Really brief overview because we haven’t really had a chance to share this with everyone)
Upcoming one on one session (This is coming to every member starting in January)
Our programming philosophy (How to we program, for what intent and why, in 2 words “fitness sustainability”)
Maintenance and recovery (We can’t stress how important that is and Ill be sharing what I’m doing and why I’ve been a competitive injury free athletes for years)
Nutrition, eat for performance and results, zone diet and blocks, supplements (Blocks calculation, blocks meal list)
Mindset, goal setting (We all have bad days or days that nothing works, your attitude towards it can change the outcome completely, goals are key to find your path in this long journey)
There will Pyro espresso beverage if you arrive a few minutes early. This is also a good time to have open discussions and share experiences.
See you all there
Strength
Front squat 3-3-3-3-3
3sec pause at bottom
METCON
5 rounds for time:
500m row
10 handstand push ups
Then
For time:
100 double unders
