Only one class today, 0930. We raised the cap to 10. Deload week: Plain and simple, a deload is a short planned period of recovery. You take your training slightly lighter, maybe workout a little less, and generally just ease things back. Not only you take it easier on your body but we’ll have a…
Long weekend schedule: Sunday- 0900 and 1000 Monday- 0930 Tuesday- 0930 Wednesday, Thursday and Friday- Regular classes Parkour is Saturday May 28th at 1530 until 1730hrs. 2 spots left, let’s fill this up. Here’s the workout: CANWEST games workout 3: On a 8 minutes running clock, perform 1:20 of max distance rowing in meters 6:40…
Rest day Take that rest day seriously, stretch it out, roll, mobilize and relax. If you’re not sure what to do, here’s an idea: Couch stretch, 3 minutes a side Pancake stretch, 3 minutes Bottom squat hold, accumulate 3 minutes Back at it Sunday at 0900 and 1000 for the CANWEST games workout 3. First…
Technique The Clean and Jerk METCON 6 rounds for time: 5 clean and jerk 135/95 5 strict chest to bar pull ups Note: Each cleans today will have to pass below parallel.
Regionals Day 3 (Last day) Event 6 For time: 800m run 100ft handstand walk (10ft increments) 10 overhead squats 225/155 50 sumo-deadlift high pulls 45/35 50 burpees over the box 20/12 5 overhead squats 225/155 Cap: 16 min Event 7 For time: 21 thrusters 95/65 3 legless rope climbs 15ft 15 thrusters 95/65 2 legless…
Regionals day 2 Event 3 For time: 104 wall balls 52 pull ups Time cap: 6 minutes Event 4 4 rounds for time: 28 pistols 15 power cleans 115/85 Time cap: 10 minutes Event 5 3 rounds for time 400m run 40 ghd sit ups 7 deadlifts 405/275 Time cap: 16 minutes 1 minutes rest…
Regionals at CrossFit Pyro (kind of) Event 1 Snatch ladder 10-8-6-4-2 Start at 50% of your 1rm and increase the weight by 20lbs for each set. Each rep starts from the ground and has to pass through a full squat. You have 2 minutes per set except for the set of 2 reps, you have…
Coach Em will be running the show today, it’s going to be awesome! Skills The med ball clean METCON For time: 42 med ball cleans 20/14 21 toes to bar 30 med ball cleans 20/14 15 toes to bar 18 med ball cleans 20/14 9 toes to bar
Mark your calendars, Sunday May 29th, CrossFit Pyro along with other Calgary affiliates are doing a special outdoor workout in an effort to raise some money for the victims of the fires in Fort McMurray. Only 10$ donation. It’s a great occasion to get all together, do some fitness and make a difference. More details…
Rest day Back at it Sunday 0900/ 1000 and 1100 Maintenance home work: Active recovery, light jog 15 minutes Full body stretch 10 minutes
