To all current members, do you have a friend or family member that wants to try CrossFit? Regardless of their skill level or previous experience, you can give 10 passes, valid for 3 months, for only 100$ +tx. This offer is valid until December 31st 2017. There’s no better gift than offering health and wellness, even better you get to share it with them. Ask us in person at the box or send us an email at crossfitpyro@gmail.com
Sign up for the Rogue Liftoff. Here’s the link:
www.crossfitgames.com/liftoff
Christmas/Holiday party at Darren and Andi’s Saturday December 9th
Pelvic floor informative session. We have a specialist coming at Pyro Saturday December 16th from 12 to 3. This is women’s only, 25$.
12 days of Christmas workout + ugly sweater at Pyro to be announced
METCON
20min AMRAP
5 deadlifts 225/155
10 handstand push ups
15 wall balls 24/20
Weightlifting
5 sets
1 power clean + 1 push jerk
5 sets
1 clean + 1 split jerk
Clean pulls @ 110% of 1RM clean and jerk
Acc work
Pendlay row
5-5-5-5-5
Weighted hip extensions
10-10-10
