Snatch grip sots press
3-3-3-3-3
Snatch balance
3-3-3-3-3
Bench press
3-3-3-3-3
Jerk
3-3-3-3-3
Today marks start of our Firebreathers classes. Every Saturday at 9am. Are you a CrossFit Pyro Firebreather? The real question is: Do you have what it takes to be a Firebreather? The thing is, being a Firebreather is a state of mind, a mindset, a person characterized by an incredible mental toughness, a person that doesn’t settle for mediocrity, a person that never gives up, a person that wants more and will push beyond their limits, everybody has that potential. Are you willing to put the work in, are you willing to truly ignite your potential and become the human being you are meant to be? If this doesn’t pump you up, what will? Show up today to the Firebreather class and start your journey to become more.
“KALSU”
For time:
100 Thrusters 135/95
Every minute on the minute, perform 5 burpees. The workout starts with burpees
score is time to complete the 100 thrusters
Note: Firebreather classes are just like regular classes, scale accordingly to your strength and skill level. The thrusters are meant to be heavy so pick something that will challenge you. Aim for something you can do 5 to 10 reps unbroken
Bob Kalsu
Kalsu was an NFL player with an extremely promising career ahead of him. After starting the entire 1968 season with the Buffalo Bills as a guard, he was named Team Rookie of the Year.
Despite the promise of a legendary career, Kalsu put that aside to enlist in the Army in 1969 and was soon shipped out to Vietnam, where he lost his life less than a year later. Kalsu left behind a wife and two young children.
He was 25 years old when he died. The Kalsu WOD was created to honor Bob and his sacrifice for our country.
Festivus games sign up link: www.festivusgames.com
Hotshot 19 memorial wod: Sunday August 27th, 0900 and 1000hrs, all donations to the families of the fallen
911 memorial workout: Sunday September 10th, 0900 and 1000hrs, bring your weight vest
Gentlemen’s paintball: Saturday September 16th, 1330hrs, Bragg Creek
Beer mile: Sunday September 17th, 1200hrs, CrossFit Pyro/Citizen brewing company
Team series: September 20th
Skills
10min EMOM alt min
Handstand (handstand hold, walk or freestanding)
Pistols (work on progression, mobility, weighted, don’t go over 4 reps if going weighted)
METCON
6 rounds for time:
10 knees to elbows
25 double unders
25 walking lunges steps
5 sets
2 power cleans + 1 push jerk
Clean complex
5 sets
1 high hang clean
1 hang clean
1 clean
Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1
Back squat
3-3-3-3-3
Don’t forget to sign up for the Festivus games!!
Gentlemen’s paintball: Saturday September 16th at 1330hrs, Bragg Creek. There will be a sign up sheet this week by the white board
Beer mile in association with The Citizen Brewing Company: Sunday September 17th at 1200hrs. There will be a sign up sheet by the white board as well
For time:
21-15-9
Front squats 185/135
Strict press 115/75
Strict weighted pull ups 25/15
Note: One bar per athlete, from the ground. Scale accordingly, pick a weight that works for you. For the pull ups, you can go unweighted, kip or something challenging. Every movement is meant to be difficult and executed at lower intensity.
**At any time during this workout, perform:
4 rounds
20sec max cals air bike
10sec rest
Score is total cals for all 3 rounds
There is 2 scores for this workout: Your time to perform the 21-15-9 and the air bike. Secondary score is your total cals on the air bike
September Pyro Gentlemen’s activity: Paintball
Tentative date: Saturday September 16th 1:30pm
METCON
10min AMRAP
30 snatch 75/95
15 burpees
20 snatch 95/65
15 burpees
10 snatch 135/95
15 burpees
5 snatch 165/125
15 burpees
Max snatch 185/135
5min transistion
Then
3 rounds:
3min
500m row
Max push ups
Rest 1min between rounds
Score is total push ups for all 3 rounds combined
Maintenance/Recovery
Full body stretch
Power snatch
3-3-3
Snatch complex
5 sets
1 high hang snatch
1 hang snatch
1 snatch
Snatch pulls @110% of 1RM
1-1-1-1-1
Front squats
3-3-3-3-3
Strength
Back squats
2-2-2-2-2
METCON
For time:
21-18-15-12-9-6-3
Deadlifts 155/115
Box jump overs 24/20
Note: We’ll be using the games standard for the box jump overs, box facing jumps, no extension needed at the top and no lateral jumps. We’ll also set the box so you have to go over the 30 inch length
We’re happy to announce the introduction of the floater workout of the week. Every week, we’ll post a workout that everyone can do on their own, either at Pyro, at home or outside. These workouts are meant to be add ons to our programming (which is already pretty intensive). We’ll post the workout on a board at the gym, once completed, just add your name and your score. The workouts will vary, from monostructural like running, rowing, air bike or others, to AMRAPs, EMOMs, basically anything you would expect from the regular programming, just extra. Have fun!!
Floater WOD for the week of August 20th:
5k run
11 days until the deadline to sign up for the Festivus games and get your tshirt. Find a partner and sign up today!!!
www.festivusgames.com
Strength
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Note: For this format, try to only go up in weight. Unless your form starts to break apart, go back down as needed
METCON
5min AMRAP
Squat clean and jerk 155/115
Mark your calendar:
Firebreather class, Aug 26th at 9am
Hotshot 19th memorial wod Aug 27th
911 memorial wod Sept 10th (bring your weight vest)
Team series Sept 20th, sign up online
Festivus Games Oct 14th, sign up online
“ADRIAN”
7 rounds for time:
3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps 30/24
