Thanks to everyone who came today for our first anniversary event. The Battle Royale was epic!! It’s safe to say that it will become it’s own thing moving forward. The goal of the Battle Royale this year was to create a fun and different experience. It was a competition to some extent, it was an informal event, honour system, no real time frame for the workouts and we had a random workout coming out of the hopper. It was a great display of our community, the camaraderie and this event was awesome because of your participation. Overall, it was really intense and a lot of fitness in a short timeframe. After 5 workouts under 4 hours in a competitive setting, all 3 entering the last workout have proven their skills, strength and fitness but only one came on top, Coach Andrew annihilated the last workout and killed his competition to take the throne, sweet skills!!! Everyone did awesome, there was a lot of PRs, some by a wide margin too. It was great to watch all of you doing things you never thought possible, some of you were competing for the first time.
CrossFit Pyro made it’s 1st extremely successful, because of all of you. The best looking box with the best coaches in the world wouldn’t be great if it wasn’t for it’s community. A great box that’s empty everyday is not a great box. Seeing each one of you everyday makes it special, everyone leaves a mark, the ambiance, the atmosphere, influencing the programming, all of you bring something to Pyro. Here we go for round 2, or year 2 in a non CrossFit way. Let’s make it even better than year 1. We have so much more that we want to do, achieve and growth.
Thank you so much
David and Em
Strength
15min EMOM
2 snatch
Note: Fixed weight
METCON
For time:
9-6-3
Wall climbs
Kettlebell turkish get ups 53/35
CrossFit Pyro is officially 1 year old. Join us to celebrate all day. Doors open at 9am. As we are in the business of fitness, there’s no better way to celebrate than doing a special event. The Pyro battle Royale starts at 10am. Roughly 35 athletes starts, only 1 champion at the end. 6 workouts attrition style where athletes will get cut after each workouts. This is going to be seriously awesome. There will be food, drinks, Rosso coffee, activities for kids, lots and lots of fitness and you get to hangout with the best people around. Workouts will be announced on site. Rest assured that the workouts are for everyone, not to spoil anything but workout 4 is going to be coming out of the hopper!!! See you all there
Join us Sunday October 22nd for our 1st year anniversary event. Bring your favourite dish to share, bring your friends and family. Doors open at 9am. The Battle Royale starts at 1oam. 6 workouts total, no formal times for any of the workouts, this is a true Battle Royale style event. Workouts will be announced the day of, be ready for the unknown and the unknowable. Only 1 champion, male or female.
Gymnastics
How to spot
Handstand walk practice 15min
Note: Time to get inverted, on the wall or use a spotter on the floor.
Pistols 15min
Note: Work on our mobility, range of motion and strength
Pull ups and kipping pull ups
Note: Pull ups using a spotter, beat swings and the mechanics of the gymnastic kip
Weightlifting
Overhead squats
5-5-5-5-5
Clean and jerk (touch and go)
5-5-5-5-5
Note: Work on your barbell cycling skills, moderate load
Clean grip deadlift
5-5-5-5-5
Note: Last 2 sets should be above your max clean and jerk
Firebreathers
“Do you even skip bros?”
5 rounds
50 single unders
30 double unders
10 triple unders
*Every time you trip, perform 3 burpees*
**Every time you curse, perform 5 burpees**
***Every time you throw your rope, perform 10 burpees***
“MARGUERITA”
50 reps for time:
1 burpee
1 push-up
1 jumping-Jack
1 sit-up
1 handstand
Our 1st year anniversary/Battle Royale is Sunday October 22nd. Doors open at 0900hrs. The Battle Royale starts at 1000hrs. We have around 35 participants so far. This is a friendly competition, honor system for the workouts up to the round of 9 then things will get real, judges will jump in. Bring your friends, family, kids, fish, everybody welcome. Bring your favourite dish to share, potluck style, bring drinks and bring your best smile. This is going to be an awesome day, all the Pyro community together. See you all Sunday
Strength/Skills
E2M10M
3-5 handstand push ups
Pick something challenging for 3 to 5 reps. If you can do 5 strict handstand push ups, go deficit. Work on your kip. Get comfortable inverted. Ring handstand push ups anyone?
METCON
3 rounds for time:
30 wall balls 20/14
20 hand release push ups
10 deadlifts 245/185
CrossFit Games Open 15.3
7min AMRAP
10 power snatch 75/55
3 bar muscle ups
5min rest
Then
10min AMRAP
8 sandbag manmaker 70/50
25ft sandbag walking lunges 70/50
Note: A sandbag manmaker is a burpee to a thruster with the sandbag
Second note: Remember to have fun and smile at all times
Weightlifting
Shoulder press
5-5-5
Push press
5-5-5
Push jerk
5-5-5
Clean pulls @110% of clean and jerk 1rm
1-1-1-1-1
Back squat
5-5-5-5-5
The Festivus Games scores have been submitted. The online leaderboard should be updated shortly. You’ll be able to see where you stand against the other 11000 athletes registered.
Strength
Clean
5-5-3-3-3-1-1-1-1
METCON
5min AMRAP
20 double unders
10 squats
Friendly reminder: Don’t forget to sign for classes. We try to cap our classes at 10. Better instruction, better coaching, more space available, equipment availability and such. It literally takes 2 seconds. If that’s the only time you can come on that day and the class is full, of course you can come but if you can make it to a less busy class instead it would be better. Thank you
METCON
“YOU CAN’T WIN”
3 rounds for reps:
1min wall balls 20/14
1min row cals
1min dumbbells shoulder to overhead 50/35
1min knees to elbows
1min burpees
1min rest
Score is total reps for all the rounds combined
CrossFit lite:
Same format but here’s a scaled version
1min Wall balls 14/10
1min row cals
1min dumbbells shoulder to overhead 35/20
1min sit ups
1min burpees
1min rest
Weightlifting
Muscle snatch (touch and go)
5-5-5
Power snatch (touch and go)
5-5-5
Snatch (touch and go)
5-5-5
Snatch pulls @110% of snatch 1RM
1-1-1-1-1
Front squats
5-5-5-5-5
Awesome showing by the Pyromaniacs at the Festivus Games. Here are the top 3 finishers in each divisions:
Male Novice:
1st place, Hungry hungry hippos (Pyro, Darren L and Ryan B)
Female Novice:
1st place, Action Chicks (Action conditioning, Kristen and Kara)
2nd place, Snatch if you can (Pyro, Katie and Rachel)
3rd place, Jlo’s (Pyro, Jennifer and Jessica Lopez)
Female Intermediate:
1st place, The young and the restless (Pyro, Laurie and Erin)
2nd place, Booty and da beast (CrossFit Lethbridge, Sarah and Dawn)
3rd place, Mother thrusters (CrossFit Moirai, Carey and Ally)
Male Intermediate:
1st place, Reps 4 Rhabdo (Pyro, Scott R and Clay)
2nd place, 100% effort, 7% skills (CrossFit Moirai, Kyler and Greg)
3rd place, Just the Kip (Pyro, Tyler C and Kyle S)
CrossFit Pyro’s 1st year anniversary party is Sunday October 22nd. Bring your favorite dish, drinks and hangout with some awesome people. Doors open at 9am. This is also the Battle Royale. Starting at 10am, 35 combatants will fight their way through a series of workouts attrition style where only a certain number will advance to the next workout. Attrition cuts goes from 35/21/15/9/6/3 and only 1 champion at the end. Male or female, workouts are unisex. Workouts are for everyone but will get more challenging as you get deeper into it. This is going to be really exciting!!!
Week of October 15th floater wod:
2k row
If you feel good and got time, go for
5k row
If you feel on fire and got nothing else to do, go for
10k row
Note: If you go for the 5k or 10k, note your time at the 2k and 5k.
Strength
E2M12M (6 sets)
Barbell overhead walking lunges 25ft
Note: Build up to max
METCON
7 rounds for time:
7 chest to bar pull ups
7 box jumps 30/24
7 ring dips
Maintenance/Mobility
5-10min
The Festivus Games was effectively amazing. Congratulations to all the athletes. Pyro got a podium finish across all divisions. We’ll be posting the final results tomorrow. Thanks to all the volunteers that made this event as awesome as it was. Seriously, you guys all made it happened. Without judges, volunteers, helpers moving gear around, setting bars, score keeping and everything else this event would have been a disaster. Sounds cliche but we’re truly grateful to have such an amazing community. We really believe we’re surrounded by a special group of individuals. Sweet skillz!!!
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Squat cleans 135/95
Handstand push ups
