FL1

5 rounds for time:

5 D-ball cleans 100/70
50ft D-ball carry 100/70

FL2

5 rounds for time:

15 cals bike
1 peg board

Teams of 2

20min AMRAP

Partner 1:
Cals row

Partner 2:
15 wall balls 20/14
10 kettlebell swings 53/35
5 strict pull ups

Note: You can only switch after each completed rounds of the triplet.

Score: Total cals on the row and the reps for triplet combined

“TRIFECTA”

Gymnastics

Skills

Hollow/arch positions

Accumulate 60sec of:
Front planche
Back lever or L-sit
Iron cross (not even kidding) or pull up hold (at the top)

Not for time:
30 low ring muscle up transitions

METCON

For time:

15-12-9
Strict ring dips
Rope knees to elbows

*Rope knees to elbows are basically like regular knees to elbow but hanging on a climbing rope

Weightlifting (between cycles)

Barbell cycling
E2M10M (5 sets)

6 unbroken power snatch 135/95

Snatch pulls @110% of 1RM snatch
2-2-2-2

Snatch balance
2-2-2-2-2

Firebreathers

“SANTORA”

3 rounds for reps:

1min squat cleans 155/105
1min shuttle runs (20ft forward, 20ft backward = 1rep)
1min deadlifts 245/175
1min burpees
1min jerks 155/105

1min rest

US Army Sgt. Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar Province, Afghanistan, on April 23, 2010, from wounds sustained during a firefight with insurgents.

He is survived by his parents, Gary and Theresa; and sister, Gina.

Since 2016, we’ve been doing a vote for the CrossFit Pyro athlete of the year. This person should be someone that represents the Pyro values (Honor, dignity, loyalty, teamwork, integrity, respect, disciple and determination) works hard, has an incredible work ethic, a positive attitude and someone that inspire you. In the past, we had Coach Scott Regier for 2016 and Jenn Boss for 2017. Both have became coaches at Pyro. The fact that they became coach has probably little to do with being the athlete of the year but it does show that the athlete of the year has the potential and the attributes to be coach.

The athlete of the year get his/her name on the plaque by the whiteboard and gets to design his/her own workout for us to do.

The box and ballots for voting are by the whiteboard. You CANNOT vote for a coach. Even if they have all it takes to be the athlete of the year, coaches are out. If you do vote for a coach, the votes will be taken out. We will do the announcement Sunday January 6th. Make sure to put your votes in.

Strength

Back squats
5-5-5-5-5

Note: Build to max

METCON

For time:

15 pull ups
50ft handstand walk
15 chest to bar pull ups
50ft handstand walk
15 bar muscle ups
50ft handstand walk

*Handstand walk are 25ft with must be 5ft increments

Target intent: 10min

Note: This is an advanced workout, scale accordingly. Pull ups/muscle ups can be ring rows or jumping pull ups. Handstand walk can inverted hand releases, around the world or bear crawls. Those are just options and not limited to

Accessory work
Shoulder of steel
Kettlebell press 3×10

Weightlifting
30 barbell or very light weight hip cleans

Gymnastics
L-sit hold 3xmax

Core
15 strict toes to bar

Hello everyone, this is a post to inform you about our new page, the CrossFit Pyro nutrition closed group. This new page is to line up with our Nutrition challenge starting next Monday, January 7th that will run all the way to February 15th. We’ll have all the details shortly but we wanted to have a separate group for this instead of flooding the general community group. This group is for everyone, especially if you’re doing the challenge. Just send us a request and we’ll approve as soon as we can. A lot of you express interest in the challenge and we’ll have something great for you.

The plan with the Nutrition page is to have everyone that participate in the challenge to join. From there we will share recipes, nutrition advise, healthy habits and other tips to get all of us where we want to be. This is a great way to keep us all accountable. I’ll say again, this group is for everyone. We called it CrossFit Pyro nutrition in general because we’re planning on continuing using the group after the challenge. Also, the page will be set for other nutrition challenges in the future. Don’t be shy to share recipes and ideas there. For those that don’t know, this is a closed group so your posts won’t appear on your feed. Also, you can turn off notifications if you don’t want see everything that comes through.

We really want to connect our community, like it or hate it, Facebook is a really easy way to achieve that. We’re obviously passionate about what we do and our primary goal is to share our knowledge with all of you. Coming to classes is one thing but it’s so much more.

Following this, I will also create another page called CrossFit Pyro Firebreathers, again, this will be for everyone but this is to allow me to share training tips to those that really want to step their game up without flooding the general community group.

https://www.facebook.com/groups/734341873612315/

Strength

Shoulder press
5-5-5-5-5

*Build to max

Note: CrossFit total is Monday February 18th

METCON

5 rounds for time:

15 hang power snatch 75/55
50 double unders

Accessory work

Shoulders of steel
Crossover symmetry 3 movements x3

Weightlifting (in between cycles)

E2M10M
6 unbroken clean and jerks 135/95

Clean pulls @110% of Clean and jerk 1RM
2-2-2-2

Front squats
2-2-2-2-2

Gymnastics
Handstand walk 3x 25ft

Core
3 sets
15 back extensions
15 GHD situps

FL1

For time:
21-15-9

Cals bike
Strict pull ups

FL2

For time:
9-15-21
Strict handstand push ups
Cals row

METCON

10 rounds for reps

1min max cals row
1min max burpees at 6inch target
1min rest

Score is total cals and burpees combined

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