Workout 1:
“JERRY”

For time:
1 mile run
2K row
1 mile run

Workout 2:
“GRIFF”

For time:
800m run forward
400m run backward
800m run forward
400m run backward

Team of 2 (MM,FF,MF)

15min to find

Max deadlift

2min rest

15min AMRAP

15 partner wall balls 20/14
12 sync bar facing burpees
9 partner deadlifts 365/255

For opposite sex teams, share the wall balls as needed and the deadlift will be at 320. 3x45lbs plates on one side and 2x45lbs plates on the other

Score is max deadlift for both partners + the AMRAP reps combined

“TRIFECTA”

Gymnastics
Weighted pull ups
5×5

Weighted ring dips
5×5

Weighted pistols
5×2

Accumulate 2min of:
False grip hang
L-sit on plates
Handstand

Weightlifting W3D4
Snatch
7×1
Clean and jerk
7×1
Front squat
7×1

Firebreathers

“BADGER”

3 rounds for time:

30 squat cleans 95/65
30 pull ups
800m run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA

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

Skills/Conditioning

Tabata double unders

METCON

For time:

21-18-15-12
Toes to bar
12-9-6-3
Shoulder to overhead

135/95 155/105 185/125 205/145

Scaled
Knee raises
Shoulder to overhead
95/65 105/75 115/85 135/95 155/105

Accessory work

Crossover symmetry 3x each
Archer
Pulldown
Tiger walk

Note: Refer to the sheet. “Happy shoulders, happy life”

30 jerk grip sots press

2 sets
25 GHD situps
25 back extensions

Weightlifting W3D3

Snatch
5×1

Snatch pulls @110% of 1RM
3×3

Front squats
5×2

“BLACKOUT”

CrossFit Pyro is our physical location, our community, our culture, this is where the magic happens.

BLACKOUT is our programming, WODs, METCONs, Weightlifting, Gymnastics, Firebreathers, Accessory work, maintenance and mobility. Soon to be added: Kids and teens, more gymnastics and the obvious Endurance program as well. All this provided to you, daily. Posted here on the website, the FB community group and sometimes on other social media. Now, the daily programming is delivered to you by email in a nice clean format. We spend hundred of hours a week building the best programming. Literally, we’re working around the clock to create great workouts, building strength, skills, conditioning, always trying to do something fun and new. Routine is the enemy. Our program is just as much for beginners as it is for elite athletes “The needs of elderly and Olympic athletes defer by degree, not kind”. Our programming is special and we gave it an identity. Below is the backbone of what BLACKOUT is and how we build our programming:

BLACKOUT is build with the 10 physical skills in mind:

Stamina
Cardiovascular endurance
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy

Which leads to 5 pillars that holds everything together:

Maintenance/Mobility/Rehab
Strength
Conditionning
Skills
Nutrition

If you look closely to the logo, not only you’ll find that it looks similar to the Pyro logo but you can see clearly the 10 line on the right representing the 10 physical skills and the 5 lines on the left representing the 5 pillars.

BLACKOUT will also be offered to non members through the Pyro website with a subscription link. We hope that more athletes will join the ranks of Pyromanians by allowing them to be with us without being at the physical Pyro location.

Fitness is a lifestyle, it’s a choice. With Pyro and the BLACKOUT programming we give you all the tools and resources to be the best version of yourself. All you have to do is to show up, listen to the coaches, work hard, trust the process, stick with it and you will achieve your goals, guarantee.

Hope you enjoy it as much as we do!! See you in class

Strength

Power snatch
3-3-3-3-3

Build to max, drops allowed but keep them close together

Hang cleans
2-2-2-2-2

Build to max, no drops

*Weightlifting W3D2*

METCON

7min AMRAP

10 power snatch 75/55
3 ring muscle ups

Scaled

7min AMRAP
10 power snatch 75/55
3 pull ups

Accessory work

Crossover symmetry 3x each
90/90
Scaption
Incline plus
Victory

30 snatch grip sots presses (light load, bar or even PVC pipe)

30 glute ham raises (on the GHD or ground with a partner)

Maintenance/Mobility

ROMWOD

“Never forget”

911 memorial workout

For time:

343 burpees

or

343 walking lunges

Rx+ weight vest on
Legendary/ For time: 343 burpees and 343 walking lunges with weight vest

On September 2001, 343 firefighters lost their lives responding to the World Trade Center incident.

This workout might seems like the worst, but it is nothing compare to what the victims, families and friends of the victims and all the people affected by this tragedy had to go through. Let’s remember those that lost their lives. Now, this is a workout, whatever your fitness level is, challenge yourself and remember, whatever you do, it will never be as bad as being in a tower, on fire, collapsing on you. CrossFit is about being comfortable with the uncomfortable and this is exactly what this workout will do, make you uncomfortable. Being uncomfortable make you fitter, better and mentally stronger. Attendance for classes tomorrow should be at an all time high. Let’s do this!!!

CrossFit Lite/beginners

Skills/technique

Snatch and the clean and jerk

15min AMRAP

Burpees

Acc work (on your own time)
Crossover symmetry 3x each
Snow angel
Bear hug
ATYT

30 PVC pipe split jerks

Not for time: 50 back extensions

Weightlifting W3D1
Clean and jerk
5×1

Clean pulls @110% of 1RM
3×3

Back squats
5×3

Workout 1:

For time:

5k run or row

Post times in comments

Workout 2:

For time:

21-15-9
Cals bike
12-9-6
D-ball cleans 100/70

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