It is with the highest honor that we present you the 2016 CrossFit Pyro athlete of the year. Chosen by you, somebody that inspires you and reflects our values as a community, honor, dignity, loyalty, determination, respect, integrity, teamwork and discipline.
We present you, Scott Regier as our 2016 athlete of year. Congratulation Scott!!!
Scott has been with us since the beginning, since the garage. He has show incredible determination and unbeatable work ethic on a daily basis. While he has improved so much and so quickly, Scott stays humble despite incredible achievements. Always positive, respectful and regarded as a top athleted. We always hear some coming to the board and ask “what did Scott get?”.
Now a dad, that hasn’t stopped him to show up everyday. It seems, nothing can stop this guy.
Later this month, we will program a workout in Scott’s name…rowing?….wall balls?
Again, congratulation!!!
Skills
Double unders
METCON
“CANDY”
5 rounds for time:
20 pull ups
40 push ups
60 squats
Firebreather – Fie-r’-brë-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.
Click on the link for full post
Click on the link for full post.
We have an incredible year ahead of us. Here’s a break down of what to look for. Specific dates to follow as we get closer. Click on the link for full post.
TO ALL PYROMANIANS, HAPPY NEW YEAR!!!
2016 was a crazy year for Pyro. We went from a garage gym to an affiliate, then moved to the new location in July. Our community has grown so much in that short time frame, it’s insane!! We did Pyromania I, the Rocky Mountain Crusher, the team series, the Pyro Olympic lifting meet, the WOD of the dead and the Christmas party just to name a few. What an epic year. The thing is, we just got started. Keep an eye on the website during the day for our lifestyle nutrition challenge details, a 2017 outline, the Firebreather incentive and the unveil of the Pyro athlete of the year.
We’re also starting to take appointments for the one on one session for goal setting, fat% and more. Expect the session to be 15-30min depending on you. It can take as long as it needs to. Reminder, this is absolutely free, no charge, no catch, everybody gets to benefit from this so make sure you set up your appointment with either Coach David or Coach Emilie.
We’re so exited for 2017!!!
Open gym at 1100 until 1200
Yoga at 1200 until 1300
Closed on Sunday January 1st. Back at it Monday January 2nd
This is your last chance to place your order in for apparels and the wodbook, orders are going in Jan 2nd.
Stay tuned tomorrow for an outline of the year at Pyro
One to one interview, goal setting, fat% starting Jan 2nd. Each interview should about 15-30min, you can book your appointment with Coach David or Coach Emilie. This is included in your membership and everyone should do it as soon as possible
Nutrition lifestyle challenge (this is for life) details to be announced
Olympic lifting classes (Pyro barbell club) starting in mid January. 3 times a week (Tuesday/Thursday at 5pm, Saturday at 11am) details to be announced
2016 was just the take off…
“Big things have small beginnings”
Last class of the year, it better be spectacular!!! CHIPPERACULAR!!!!
“Good bye 2016”
20:16 AMRAP
30 double unders
30 sumo deadlift high pulls 75/55
30 push ups
30 hang power cleans 75/55
30 wall balls 20/14
30 pull ups
30 shoulder to overhead 75/55
30 sit ups
30 box jumps 24/20
30 burpees
30 front squats 75/55
35 cal row
Year 2016/ 20:16 AMRAP
12 months/ 12 movements
365 days/ 365 reps
If you complete the workout within the time frame, you earned the right to start over and do more reps.
Scale option for volume. Perform 20 and 16 reps instead of 30 for everything.
Strength
E2M10M
20ft overhead walking lunges (build to max)
10 knees to elbows
METCON
1min sled push 30ft 190/150
1min kettlebell swing 70/53
1min box jump overs 24/20
1min handstand push ups
2min sled push 30ft 190/150
2min kettlebell swing 70/53
2min box jump overs 24/20
2min handstand push ups
1min sled push 30ft 190/150
1min kettlebell swing 70/53
1min box jump overs 24/20
1min handstand push ups
Note: Notice the weight went down on the sled, it’s because we’re pushing on rubber mats now. Also, each way is worth 10reps.
You have until Dec 31st to submit your vote for the athlete of the year. Also Dec 31st is the last day to put your orders in for apparels and wodbooks. If you can’t be at the box between now and Dec 31st, send us an email with your vote or orders.
Every generation, comes a workout to completely annihilate our souls…
Strength
10min to find 3 rep max thrusters
METCON
5 rounds
2min work
1min rest
1)21 thrusters@50% of 3rm
Max bar facing burpees
2)15 thrusters@60%
Max bar facing burpees
3)9 thursters@70%
Max bar facing burpees
4)6 thursters@80%
Max bar facing burpees
5)3 thrusters@90%
Max bar facing burpees
Score is heaviest 3rm thrusters +
Total bar facing burpees. In the 2min of work, complete all the prescribed thrusters then perform as many burpees as you can with the remaining time. Enjoy!!
