16.1 is happening Saturday Feb 27th 1000 until 1200hrs (Don’t worry if you can’t make it, we’ll make sure you can get your workout in at some point before the deadline). We don’t know what the workout is so we might have to do some magic tricks to accommodate for everybody. No matter what it…
Note your calendar: We’ll be doing a run/stairs wod Saturday Feb 27th at 1330-1430hrs. Meet up at Pyro, run to the memorial stairs, do some stairs and come back. Here’s tomorrow: For time: 90 double-unders 9 ring muscle-ups 9 clusters 65/35 dumbbells 80 double-unders 8 ring muscle-ups 8 clusters 65/35 dumbbells 70 double-unders 7 ring…
Swimming WOD at the Renfrew public pool. Let’s meet up in the lobby at 1330. Here’s the address: 810 13 Ave NE, Calgary 30 minutes AMRAP 1 length, 1 muscle up, 1 squat, 1 push up 2 lengths, 2 muscle ups, 2 squats, 2 push ups 3, 3, 3, 3 keep adding one rep of…
**swim tomorrow (Feb 20th) at the Renfrew public pool, 1330 until 1430hrs** Mobility One hand overhead squat Strength Widowmaker (20 reps back squat as heavy as possible) METCON For time: 100 burpees to 6 inch target
The Pyro Apparel order is going in Wednesday Feb 24th. Here’s the price breakdown: T-shirts: 35$ Baseball 3/4 sleeve: 25$ Hoodies: 45$ Here’s the WOD: 21 min EMOM 1 min max strict weighted pull ups 25/15 1 min 1 power clean + 3 push jerks (build to max) 1 min 15 x 15ft shuttle run…
10 rounds for time Row 500m Rest 30 sec between efforts
Skills Kipping pull ups, butterfly pull ups, Muscle ups METCON CrossFit games Open 12.4 12 minutes AMRAP 150 wall balls 20/14 90 double unders 30 ring muscle ups
Starting this week, we will start creating your RhinoFit accounts. You will receive an invitation via email then just create your account. With this in place you will be able to sign up for classes online on your computer or with the RhinoFit app on your mobile devices. We will have memberships ready for March…
Strength Overhead squat 5-5-5-5-5 METCON 3 rounds for time 10 Hang power snatch 95/65 10 overhead lunges steps 95/65 20 knees to elbows
METCON 3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then max double-unders From 2:00-3:00, push jerks 95/65 From 3:00-4:00, pull-ups From 4:00-5:00, hang squat cleans 95/65 Rest 5 minutes between rounds Score is total reps for all 3 rounds Then Special Valentine’s day finisher
