Skills/Strength
10min EMOM alt min
30 double unders (Zeus rope anyone?)
1 peg board ascent
Lite/beginners
30 single unders
10 hanging hip touches
METCON
For time:
21-15-9
Pull ups/chest to bar pull ups/bar muscle ups
42-30-18
Walking lunges
Lite/beginners
For time:
21-15-9
Ring rows
42-30-18
Walking lunges
Weightlifting W1D3
Power snatch
5×2
Power clean + push jerk
5×2+1
Note: Perform 1 power clean, then on your second rep, go overhead with a push jerk
Overhead squats
3×3
Hey Pyromanians,
here’s a few things happening in the near future. Mark your calendar. There’s no lack of challenges and goals to achieve, there’s something for everyone. We’re doing our best to offer constantly varied fun for everyone
August
Saturday August 18th, MEC sprint triathlon (Challenge yourself, let’s do this)**Legendary Firebreather requirement**
Tuesday August 21st, 8pm to 10pm, Mount pleasant community pool summer party (Friends, Family and kids super welcome)
Saturday August 25th, Pyro olympic lifting meet, 25$, sign up on RhinoFit is live (Everybody should do this, the more that sign up, the more gear we get)
September
Saturday September 8th, Rocky Mountain Crusher, Team of 4, 2 girls and 2 guys, super friendly run/wod competition at the Canmore nordic centre, self judged
Saturday September 15th, 2018 Beer Mile (Can anybody beat Kyle S time?)
Thursday September 19th, The CrossFit Games Team Series, Team of 2, same sex, 2 weeks, 4 workouts, scaled and Rx online competition, similar to the Open
Saturday September 22nd, CrossFit Calgary Attollo cup, team of 2, same sex, scaled and Rx one day competition
October
Saturday October 6th, Battle Royale II
Saturday October 13th, Festivus Games, partner comp
Saturday October 27th, CrossFit Pyro 2nd year anniversary party!!!
November
Rogue Liftoff, Max snatch, Max clean and jerk and a workout, date TBA
December
Pyro Holiday party, date TBA
Benchmark “FLASHPOINT” board
Just for the reference and easy to find in the future
