The Pyro newsletter and the daily programming, now called BLACKOUT are sent to you by email daily. The posts are automatic and sent out at 8pm to all subscribers. If for whatever reasons you didn’t receive the posts yesterday or today and wish to receive them, make sure to tell us and we’ll add you to the list. You can also manually sign up right from the main page of the CrossFit Pyro website at the bottom.

Pyro beer mile Saturday September 15th at 12pm. BYOC (Bring your own cans)
Rx 5% of more
No shotgun allowed

Team of 2 option
Relay beer mile

Pyro apparel order is going in Monday September 17th so the last day to place your order is Sunday September 16th. The order sheet is by the whiteboard

Team series, September 19th to October 1st. Team of 2, same or opposite sex, Rx and scaled divisions. We’ll be offering open gym times to perform the workouts. This is a super fun event, everybody should do this, regardless of your skill level. Find your partner and sign up at:
www.crossfitgames.com

CrossFit Calgary’s Attolo cup is Saturday September 22nd

The Battle Royale II is Saturday October 6th at 10am until 1pm, sign up at Pyro, put your name down on the sheet by the whiteboard. 40 starts, only 1 champion. Just like any other event at Pyro, this is for everyone, all skill level welcome. Absolutely FREE and no reason not to sign up. If your goal is to get fit, get better and have fun, you must sign up for this.

This is just what’s coming soon, more events to follow. All upcoming events are posted on the whiteboard for you to see everyday. CrossFit is a fitness program but Pyro is so much more. Just coming at the box to workout is only a small part of what we do. Taking part in the events, competitions, workouts at external venues and others is really where the whole experience is. Make sure to join us for all those awesome activities.

Skills/Conditioning/Power

10min EMOM alt min

1 legless rope climb
5 box jumps 36/30

METCON

5 2min rounds

25/17 cals row
Max push ups

Rx+ Max ring push ups

Note: If you can perform 10 full rom push ups with ease, go on the rings

2min rest between rounds

Accessory work

Crossover symmetry 3x each
Row
Reverse fly
Pulldown

Beach body 3x each
10 dumbbell curls alt arm
10 dumbbells lateral raises
10 pec flies (On a bench)

*Pick a weight challenging for 3 sets of 10 reps*

Core
30 V-ups

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