Classes at 9/10 and open gym at 11
Swimming workout at the highwood outdoor pool Saturday July 8th at 0930
Weight vest workout Sunday July 9th
Please welcome Scott to the rank of CrossFit Pyro coach. We cannot be more proud to have Scott joining our crew. Scott has been with Pyro since the beginning, even before that, with Free Radical box, before we were CrossFit Pyro. Humble, hard worker, consistent, always gives an all out effort and always there to help others. He demonstrated that he has everything to be a good coach. Not to mention that he is an incredible athlete setting the pace for the day with the morning crew everyday. He also got voted athlete of the year 2016 by the Pyro community. Expect to see Scott start coaching this week.
Strength
Back squat
2-2-2-2-2
Note: 1sec pause at bottom
METCON
10min AMRAP
10 handstand push ups
20 toes to bar
30 squats
“OMEGA FRAN”
o·me·ga
noun
•The final stage, the end•
For time:
400m run
21 thrusters 95/65
21 pull ups
400m run
15 thrusters 135/95
15 chest to bar pull ups
400m run
9 thrusters 155/115
9 bar muscle ups
400m run
Power snatch
5-5-5-5
Power clean + push press
5-5-5-5
Overhead squats
5-5-5-5-5
Acc work
50 GHD sit ups
50 back extensions
