Gentlemen’s Paintball Saturday at 1:30pm
Beer mile Sunday at 12pm
Strength
Death by shoulder press
Every minute on the minute, perform 1 shoulder press
Add 10lbs after each successful rep, continue until you can no longer perform the lift. Start at 24/35
METCON
40 wall balls 20/14
30 chest to bar pull ups
20 pistols
10 box facing burpees 24/20
10 bar muscle ups
20 wall balls 20/14
30 pistols
40 box facing burpees 24/20
4 sets
3 power cleans + 1 jerk
4 sets
1 hang squat clean + 3 jerks
Clean pulls @100% of 1RM (touch and go)
3-3-3
Clean pulls @110% of 1RM (touch and go)
3-3
Back squats (3 sec pause at the bottom)
3-3-3-3-3
Gentlemen’s paintball is this Saturday at 1:30pm, Bragg Creek. It should be around 50 to 60$. It all depends on what type of gun you take and how much ammo. You can easily go all out and spend 100$. There is no set time for it but we should be done around 3pm. This is for guys only, sorry ladies. We have a reservation for 15 but we can go over. Just show up on location for 1:30pm. Let’s put this fitness to use, see you all there.
Another reminder for the beer mile Sunday at 12pm. We have 27 t-shirts coming in so if you want one, it will be around 25$, we’re still working on the details and the cost. We ordered considering preorders and we expect they will sell out. We can do another order right away and have them next week.
Strength/Core
E2M10M (5 sets)
25ft overhead walking lunges
Note: Build to max for 25ft unbroken
METCON
3 rounds for reps
1min cals row
1min bench press 135/95
1min GHD sit ups
1min dumbbells hang power cleans 50/35
30sec rest between movements
Note: Score is total reps of all the movements for the 3 rounds
Maintenance/Mobility
Full body roll 5mins
Full body stretch 5mins
Paintball Saturday at 1:30pm, Bragg Creek
Beer mile Sunday at 1200, Pyro. Free to everyone, if you want an awesome Pyro beer mile T-shirt, 25$
Team series Thursday September 20th, find a partner
Strength
E2M10M
Back squats
5-5-5-5-5
METCON
For time:
21-15-9-15-21
Dumbbell power snatch 50/35
Toes to bar
Note: Alternate arm every reps
Snatch balance
3-3-3-3-3
Snatch pulls @100% of 1RM
3-3-3
Snatch pulls @110% of 1RM
3-3
Front squats (3sec pause at bottom)
3-3-3-3-3
Reminders:
Gentlemen’s Paintball Saturday September 16th, Bragg Creek 1:30pm
Beer mile Sunday September 17th, Pyro 12:00pm
Team series Thursday September 20th for 2 weeks, the workouts will be part of our programming so you better find a partner. Not sure how to find a partner, let us help out
Coach Dave’ workout
Strength
Snatch
1-1-1-1-1-1-1
METCON
20min AMRAP
20ft handstand walk
4 box jumps 36/30
2 muscle ups
1 squat clean @125% of bodyweight
Note: This workout as it all, high level gymnastics, explosive plyometrics and a heavy weightlifting components. Tie in the 125% of bodyweight squat clean which is a requirement for the Gold Firebreather (Clean and jerk). Lower reps scheme allow you to keep moving without getting stuck on one particular movement. This is a great test of your general fitness and skills. We’ll have lots of scale option that will challenge everyone. Have fun!!!
For time:
750m swim
Note: That’s right, swimming. This requires you to go out of your comfort zone, go to a pool and get it done there. Let’s work together on this, make sure to let us know when you’re going so we can do it as team. Have fun!!
CrossFit Pyro at the Rocky Mountain Crusher!! Sweet skillz everyone!! Let’s do this again next year.
Strength
E2M10M
Deadlifts
5-5-5-5-5
METCON
On the min:
2 thrusters 95/65
20 double unders
Start at 95/65 and add 10lbs every min. When you can no longer do 2 reps of the thrusters, work you way back down. Aim for a weight you can build up to approx 8 min build up (80lbs) and then 8 min down. That will give you a 16 min workout. 20 high jump single unders would be a good scale for double unders.
911 memorial workout
“343”
“Emergency workers killed in the September 11 attacks”
Of the 2,977 victims killed in the September 11 attacks, 412 were emergency workers in New York City who responded to the World Trade Center. This included:
343 firefighters of the New York City Fire Department (FDNY)
For time:
343 burpees
**If you have a weight vest, wear it**
Coach note: If you think 343 burpees is a lot, think about these firefighters who responded to the world trade center and gave their lives helping others. Nothing will ever be too much compare to what they went through. Give it all, every single rep represents the life of one of the 343 firefighters.
4 teams (16 athletes) will be representing CrossFit Pyro at the Canmore rocky moutain crusher. We’re all in the same heat 1200hrs. This is going to be epic!!!
Firebreathers
“Crusher wods”
For time:
800m run
100 russian kettlebell swings 53/35
800m run
Max cals row for 1:30
800m run
10 hang power cleans 115/75
10 front squats 115/75
10 shoulder to overhead 115/75
10 back squats 115/75
800m run
Score is total time to complete and cals for the row
Note: This is a version of what our teams will be doing at the Canmore rocky mountain crusher. We are a team, we’re all in this together
Weightlifting
Overhead squats
5-5-5-5-5
Note: If you can, make your first rep a snatch balance
5 sets (build to max)
Shoulder to overhead complex
2 push press
2 push jerk
1 split jerk
Split jerk
1-1-1
Note: Quick build up for a heavy split jerk single. Go from your last weight at the shoulder to overhead complex and build up. It won’t be a PR, do your best for the day
