The order for the competition shirt and tank top will go in next Friday so the last day pre-order yours in next Thursday. This will be a limited edition and we won’t be doing another order soon so if you want yours, now is the time. You don’t need to compete or be a competitive athlete to wear the tshirt or the tank, it’s more like a competition style than anything. See the design attached. This not the final colours. Expect it to be absolutely awesome!!
Registration for the CrossFit Games Open starts this Thursday. Everyone should sign up for this.
The Festivus games at Pyro is Saturday April 21st, you need to do this. Here’s the link to sign up:
Mark your Calendar, Pyromania III is happening Friday July 20th, Saturday July 21st and Sunday July 22nd. All the details soon and registration soon.
Strength
Shoulder press
5-5-5-5-5
Note: All working sets above 60% of 1 rep max
METCON
8min AMRAP
4 power cleans 185/135
10 shuttle runs 25ft (forward and backward)
Rx+ 225/155
Note: For the shuttle run, run forward to the line, touch the ground past the line and then comeback backward. That is 2 reps
Weightlifting
Clean and jerk primer
Power cleans
2-2-2
Cleans
2-2-2
Clean pulls @100% of 1RM
3-3-3-3
Jerk
2-2-2-2-2-2
Acc work
Weighted good mornings
3-3-3-3-3
