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

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