No classes Fundamentals 1 @ 1430-1530 If you have time, stretch. Full head to toes, 10 minutes. Back at it Sunday 1000 and 1100
Strength Front squats 7-7-7-7 METCON For time: 30-20-10 Sumo deadlift high pulls 95/65 Burpees over the bar 3-2-1 Leg less rope climbs 12ft For the rope climbs. On the set of 30 perform 3 rope climbs, set of 20 = 2, set of 10 =1
Strength Hang squat snatch 3-3-3-3 Hang snatch high pulls @ 110% of 3RM 3-3-3-3 METCON 5 rounds for reps 1 minute of Kettlebell step ups 53/35 24/20 1 minute of push ups 1 minute of GHD sit ups
Another announcement. Starting next week, CrossFit Pyro will be using RhinoFit software to help manage class sign ins and memberships. RhinoFit was chosen for it’s simplicity, ease of use, price and covers everything a CrossFit box needs without all the unwanted options. More info in class this week. Here’s the link to their website if…
We’re excited to announce that we will do a workout Thursday March 3rd at the Mount Pleasant community hall at 1900hrs. Free to all current members, 10$ for non members. Make sure you tell all your friends and family. There is no limit to the attendance so let’s make this huge. If you have any…
Strength Back squat 3-3-3-3-3 Front squat 3 x max with 75% of your heaviest 3 reps back squat METCON 7 rounds for time 10 kettlebell swings 53/35 10 box jumps 24/20
Front rack mobility CrossFit Open 11.5 20 minutes AMRAP 5 power cleans 145/100 10 toes to bar 15 wall balls
Today, we’re introducing the wod video demos. Look for them from time to time. 15 min AMRAP 1 bear complex (1 power clean, 1 front squat, 1 shoulder to overhead, 1 back squat, 1 shoulder to overhead) 95/65 1 gymnastics complex (1 push up, 1 knee to elbow, 1 toe to bar, 1 pull up)…
Strength Power snatch 3-3-3-3-3 METCON For time: 9 bar muscle ups 21 push jerks 115/85 7 bar muscle ups 15 push jerks 115/85 5 bar muscle ups 9 push jerks 115/85
Run or row 10,000 meters
