Yoga with Lindsay Wednesday December 7th at 8pm. 5$ per person
Axe throwing Thursday December 8th at 7pm. This is going to be a lot of fun
Christmas/holiday party is Friday December 16th at 6pm
CrossFit seminar on nutrition, recovery, competition, movement efficiencies and more (Coffee on us) Saturday December 10th at 10am just before open gym
Skills/Strength/acc work
15min EMOM alt min
1 rope climb (As challenging as you can)
5 strict knees to elbows
15 hip extensions
METCON
8min AMRAP
3 hang power cleans
2 front squats
1 shoulder to overhead
Note: Bar at 60% or 1rm clean and jerk
Maintenance/mobility
Roll 5min
Stretch 5min
Hello Pyromanians, the Christmas/Holiday Pyro party is happening Friday December 16th starting at 6pm. Dinner at 6:30, Family and friends are more than welcome. It’s going to be a potluck style dinner where everybody brings a little something for everyone. We’ll use the sheet at the box for everyone to write down what they bring. Dress up as we never see each other outside gym clothes. We’ll have games, entertainment and prizes. We know not everybody will be able to make it but looking at the availability it was impossible to get everyone together. Even if you can only show up for a few minutes, its all good. See you all there!!!
Strength
Deadlift
5-5-3-3-3-1-1-1-1 (Build to max)
METCON
10 rds for time:
1 deficit handstand push up 4inches
12 sec paralette L-sit hold
Note: Rx+ Paralettes handstand push up(11inches)
