Kick start your journey to health and fitness at CrossFit Pyro this May. The starter package gives you everything you need to start with a solid foundation. In between fundamental learning session, you also get access to our Lite/beginners classes to ease you into it. We welcome all fitness level and no experience necessary. All classes will be at 7pm.
Thursday May 2nd: Intro to CrossFit
Tuesday May 7th: 9 fundamental movements
Tuesday May 14th: Olympic lifts (snatch, clean and jerk)
Tuesday May 21st: Gymnastics
Tuesday May 28th: Full class with a workout that ties in everything you just learned from the fundamentals.

Our fundamentals are very throughout and detailed. Tons of information shared during that timeframe.

For more information or to register, contact us by email at crossfitpyro@gmail.com

225$

The hardest part is to start. Once you started, all you have to do is to show up, be coachable, work hard, eat well, sleep well and be consistent. BOOM! Best shape of your life!!!

Strength

4 sets

7 front squats
13 back squats

Bar at 60% of 1RM front squat

METCON

“Flight simulator”

For time:

Double unders
5-10-15-20-25-30-35-40-45-50 and then back down to 5

Note: Sets must be unbroken. If you trip, you have to start that set to zero

Scale to single unders or allow breaks

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Split jerk press 3×8

Gymnastics
Tempo pistols 3sec down, 3 sec up, 3×6

Core
Accumulate 1min of:
L-sit hold
Front planche

METCON

5 rounds

2min AMRAP

15/12 cals row
10 burpees
Max toes to bar

2min rest between rounds

Note: Each round is an all out effort

Score is reps per round

Maintenance/Mobility

10min

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
Hip clean + pause bottom squat 5×5

Gymnastics
Handstand walk 100ft

Core
Weighted back extensions 3×10

METCON

30 power snatch

Rest 5min

30 clean and jerks

Rest 5min

30 ring muscle ups

White Firebreathers

Power snatch 75/55
Clean and jerks 95/65
Pull ups

Silver Firebreathers

Power snatch 115/85
Clean and jerks 135/95
Chest to bar pull ups

Gold Firebreathers

Power snatch 135/95
Clean and jerks 165/115
Bar muscle ups

Legendary Firebreathers

Power snatch 185/125
Clean and jerks 225/155
Ring muscle ups

Teams of 2 version

Power snatch 135/95
Clean and jerks 155/105
Ring muscle ups

*Share the reps as needed

Accessory work
Crossover symmetry 3 movements

Weightlifting
30 barbell snatch balance

Gymnastics
Accumulate 2min of Front planche

Core
50 GHD sit ups

Strength 20min

4 sets

7 front squats
13 back squats

Weight at 65% of 1RM front squat

METCON

400m run
100 double unders
40/28 cals bike or row
10 paralettes handstand push ups

Lite/beginners

For time:

400m run
100 single unders
40/28 cals bike or row
10 hand release push ups

Accessory work
Shoulders of steel
Dumbbell lateral raises 3×10

Weightlifting
30 barbell split jerks

Gymnastics
Accumulate 1min of L-set

Core
3 rounds
30sec side plank right
30sec plank
30sec side plank left

For time:

500m swim

Skills

The bar/ring muscle ups 10min

METCON

7min AMRAP

9 deadlifts 275/155
3 ring muscle ups

Scaled option

7min AMRAP

9 deadlifts 225/125
3 strict chest to bar pull ups

Lite/beginners

7min AMRAP

9 deadlifts 155/105
3 strict pull ups

Accessory work
Shoulders of steel
Crossover symmetry

Weightlifting
Snatch grip sots press 3×5

Gymnastics
Accumulate 1min of:
Handstand hold
Front planche

Core
50 GHD sit ups

METCON

9min AMRAP

9 front squats 135/95
7 bar facing burpees
5 shoulder to overhead 135/95

Rest precisely 5min

1mile run

Maintenance/Mobility

5min

“TRIFECTA”

Gymnastics
Skills
Kipping pull ups/butterfly pull ups 10min
Bar/ring muscle ups 10min

4 rounds for time:

6 strict toes to bar
6 hand release push ups
6 pistols right
6 pistols left

Weightlifting

7 sets
Clean and jerk complex

1 hip clean
1 hang clean
1 low hang clean
3 split jerks

Clean pulls @110% of 1RM clean and jerk
3-3-3-3

Firebreathers

For time:

For time:
15 Snatches, 115/75 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

12 Snatches, 135/95 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

9 Snatches, 155/105 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

6 Snatches, 185/125 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

3 Snatches, 225/145 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in

Time cap: 15 minutes

Skills

Rowing mechanics 5min
Handstand push and kipping handstand push ups 5min

METCON

11min AMRAP

2000m row

then

Max handstand push ups

Lite/beginners

11min AMRAP

2000m row

then

Max push ups

Cooldown
800m run slow pace

Accessory work
Shoulders of steel
Dumbbells lateral raises 3×10

Weightlifting
Snatch grip push press 3×5

Gymnastics
Accumulate 90sec of:
Front planche hold

Core
Tabata med ball russian twist 20/14

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