Friendly reminder: Please make sure you do your absolute best to sign up for classes. Especially for the 5 and 6pm on week nights. Also, if you are signed up but can’t come to class, please remove your name from the reservation list. Reservation is capped to 15 but, 10 is optimal for attendance. Last thing we want to do is prevent you from coming at the time you want to workout. So, if the only time you can come is full, still come but keep in mind that if everyone does that, gear and space will be limited and ultimately, coaching gets harder. Starting next week, you will see double up coaching on busy times to offer the best possible coaching to you. 7pm on most nights is quiet, let’s fill this class up, lots of room, you’ll get the best coaching and it will clear the other classes a bit.
Next fundamentals is next week, Wednesday September 12th at 7pm for about 1hr and 30min. Fundamentals are included in your membership, if you haven’t taken our fundamentals, please do your best to attend. Lots valuable information super important for your fitness journey. Look for it on Rhinofit and reserve your spot
Lots of new members have joined Pyro recently, if you’re in a class with somebody you don’t know, go shake hands and present yourself. Everybody is welcome at Pyro and it starts with you, our community
You guys rock!
Floater workouts
Floater 1
For time:
50 handstand push ups
Floater 2:
For time:
Memorial stairs x 10
*start at the bottom, finish at the bottom*
**Weight vest on**
Make sure to let people know when you’re doing it so you’re not alone
Maintenance/Mobility
ROMWOD x2
or
10min stretch x2
Acc work
Monday
Ring Muscle Up Complex (x4)
2 Pullups
2 Muscle Ups
2 Ring Dips
BB Front Rack Lunges 4×10
30-20-10
Weighted Hip Extension (You can hold a DB/KB/plate etc…)
Weighted GHD Situps
200 Double Unders for Time
Wednesday
HSPU Complex (x4)
15 sec hold
1 strict
2 kipping
15 sec hold
Weighted Pullups 4×8
Accumulate 2 Minutes Of L-sit
Crossover Symmetry x2
Friday
Toes-to-Bar Complex (x4)
1 Strict
2 Knees-to-Elbow
3 Kipping-toes-Bar
4 Strict
Accumulate 100ft Handstand walk
*Then 50 Glute Ham Raises For Time
200 Meter Lunge With Weight Vest
*Then 5 Rope Climbs
Classes at 9/10 and Open gym at 11
*BENCHMARK ALERT*
2 options today
“BARBARA”
5 rounds each for time:
20 pull ups
30 push ups
40 sit ups
50 squats
3min rest between rounds
Or
“GARRETT”
3 rounds for time:
75 squats
25 ring handstand push ups
25 L-pull ups
Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
Partner up!
10min to find 5RM bench press
5min rest
then
10min AMRAP
40cals row
30 dumbbells step ups 50/35 24/20
20 dumbbells shoulder to overhead 50/35
10 dumbbells thrusters 50/35
5 rope climbs
If you finish the rope climbs, go back to the rower
Score is bench press total and reps for the AMRAP combined
CrossFit, Inc. today announced the first-ever CrossFit sanctioned event, the Dubai CrossFit Championship, a four-day, official CrossFit competition taking place December 12-15, 2018 in Dubai, United Arab Emirates with the goal of bringing together athletes from around the world to compete for a spot at the CrossFit Games.
Check the link below for all the information:
https://www.prnewswire.com/news-releases/the-first-ever-crossfit-sanctioned-event-announced-300705540.html?tc=eml_cleartime
“TRIFECTA”
Happy Birthday Coach Andrew!! (24)
Gymnastics
Warm up
3 sets
10 beat swings
*Hold 3sec hollow and arch*
Conditioning/skills
Accumulate 2min handstand hold on the wall
Advanced: Accumulate 2min free standing handstand hold
Muscle up complex (Low rings)
5 sets
2 false grip pull ups
2 transitions
2 strict ring dips
METCON
8min AMRAP
8 V-ups
8 hand release clapping push ups
8 knees elbows
Finisher: Andrew B-day burpees, For time: 24 burpee pull ups
Note: This is going to be a great gymnastic class
Weightlifting W1D4
*Heavy singles*
Snatch
7×1
Clean and jerk
7×1
Front squats
7×1
Note: Don’t go insane with the loading, keep it around 85-95% max intensity. The key is to be consistent, not to max out every day
Finisher: Andrew B-day burpees. For time: 24 burpees over the bar
Firebreathers
“Saved by the barbell”
A CrossFit Foundation Workout for Kids
Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere. Each year, rates of chronic diseases like type-2 diabetes, obesity, and liver disease – conditions once associated with the sick and elderly – rise among children, from toddlers to teenagers. And yet each year, more schools reduce their physical education programs. Recess is becoming a thing of the past. Cafeteria food, deeply flawed nutrition education, and sugar-stocked vending machines only contribute to the problem. And schools where children grow up in poverty, food deserts, and disadvantaged communities pose even greater challenges to kids’ health. As adults, we ask ourselves: What can I do today to make a meaningful and lasting difference in the world, in my community, in my neighborhood, on my block, for the better?
Our community knows the answer. Kids need to move. To play. To stand up from their desks and couches and go outside, go to the gym, learn how to move and nourish their bodies in a safe and healthy community. Many CrossFit affiliates have already answered the call, with over 1,800 CrossFit Kids Registered Programs. There are over 1,000 CrossFit programs in schools today.
But we can do better.
Registration is $35 and includes a t-shirt and access to the Saved by the Barbell leaderboard.
**You don’t need to register online to come to the workout**
Here’s the link to register and more information
https://www.crossfit.com/foundation/crossfitforkids
3 rounds for max reps:
1min burpees
1min wall balls 20/14 (That’s right, more wall balls)
1min deadlifts 115/75
1min med ball situps 20/14
1min hang power cleans 115/75
1min rest between rounds
Score is reps total for all 3 rounds
Strength
Front squats
3-3-3-3-3
*5sec pause at the bottom*
METCON
For time:
40-30-20-10
Dumbbell snatch 50/35
10-20-30-40
Wall balls 20/14
Note: BOOM!
Maintenance/Mobility
5-10min
*Seriously, let’s take the time to stretch and mobilize*
Skills/Strength
10min EMOM alt min
30 double unders (Zeus rope anyone?)
1 peg board ascent
Lite/beginners
30 single unders
10 hanging hip touches
METCON
For time:
21-15-9
Pull ups/chest to bar pull ups/bar muscle ups
42-30-18
Walking lunges
Lite/beginners
For time:
21-15-9
Ring rows
42-30-18
Walking lunges
Weightlifting W1D3
Power snatch
5×2
Power clean + push jerk
5×2+1
Note: Perform 1 power clean, then on your second rep, go overhead with a push jerk
Overhead squats
3×3
Hey Pyromanians,
here’s a few things happening in the near future. Mark your calendar. There’s no lack of challenges and goals to achieve, there’s something for everyone. We’re doing our best to offer constantly varied fun for everyone
August
Saturday August 18th, MEC sprint triathlon (Challenge yourself, let’s do this)**Legendary Firebreather requirement**
Tuesday August 21st, 8pm to 10pm, Mount pleasant community pool summer party (Friends, Family and kids super welcome)
Saturday August 25th, Pyro olympic lifting meet, 25$, sign up on RhinoFit is live (Everybody should do this, the more that sign up, the more gear we get)
September
Saturday September 8th, Rocky Mountain Crusher, Team of 4, 2 girls and 2 guys, super friendly run/wod competition at the Canmore nordic centre, self judged
Saturday September 15th, 2018 Beer Mile (Can anybody beat Kyle S time?)
Thursday September 19th, The CrossFit Games Team Series, Team of 2, same sex, 2 weeks, 4 workouts, scaled and Rx online competition, similar to the Open
Saturday September 22nd, CrossFit Calgary Attollo cup, team of 2, same sex, scaled and Rx one day competition
October
Saturday October 6th, Battle Royale II
Saturday October 13th, Festivus Games, partner comp
Saturday October 27th, CrossFit Pyro 2nd year anniversary party!!!
November
Rogue Liftoff, Max snatch, Max clean and jerk and a workout, date TBA
December
Pyro Holiday party, date TBA
Benchmark “FLASHPOINT” board
Just for the reference and easy to find in the future
