Guys night out at 7pm
Regular classes all day and 6pm
Strength
Overhead squats 5-5-5-5-5
METCON
21-15-9
Overhead squats 95/65
Sumo deadlift high pulls 95/65
Toes to bar
Guys night out workout
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 body weight
Bench press body weight
Clean 3/4 body weight
Set up 3 bars and annihilate it
Yoga at 8pm. 5$ each
Guys night out Thursday at 7pm. Potluck and bring drinks
Fitness seminar Saturday at 10am
Promotional video shooting Sunday at 10am
Skills/ Acc. work
10min EMOM alt min
3 split jerks @50% of 1rm clean and jerk
10 GHD sit ups
METCON
For time:
50 abmat sit ups
50 pistols
50 shoulder to overhead 95/65
50 box jumps 30/24
50 abmat sit ups
Guys night out Thursday night at 7pm
Pyro seminar Saturday at 10am until 11am
Promotional video shooting Sunday at 10am (We need at least 10, let’s do it)
Skills
Beat swing, kipping pull up, muscle up
METCON
“BSU”
3 rounds for time
7 thrusters 165/115
15 muscle ups
10 power snatch 165/115
Option #2
3 rounds for time
7 thrusters 115/85
15 chest to bar pull ups
10 power snatch 115/85
Option #3
3 rounds for time
7 thrusters 95/65
15 pull ups
10 power snatch 95/65
Congratulations to Scott for competing at the Battle in the Barracks, the workouts were tough, the competition fierce but he overcame and conquered. CrossFit is hard, try going out there and put yourself in the middle of a crowd watching you and perform a workout meant to test you. It is intimidating and scary. Scott did awesome. Sweet skillz!!!
The guys night out is this Thursday starting at 7pm. We’ll go over the details during class this week. We have a special guest coming called “LINDA”
Strength
Muscle clean to press 1-1-1-1-1-1-1
METCON
12min AMRAP
10 shuttle runs 30ft
30 double unders
15 burpees to a 6inch target
Second day of the Battle in the barracks
Scott is doing event 4 at 10:45 and David at 12:40. Come and cheer them
Reminder: Yoga Wednesday night at 8pm
Guys night out Thursday starting at 7pm
Warm up
Fun game
METCON
Tabata row cal
Tabata push ups
Tabata kettlebell swings 53/35
Tabata squat bottom
Score is total reps after all the tabatas combined. Tabata is 8 cycles of 20 sec of work followed by 10 sec of rest. You have only 10 sec between exercises so move quickly
Maintenance/Mobility
Tabata stretch (Seriously)
No classes or open gym today, back at it Sunday 9/10 and open gym at 11. Don’t forget to sign in
Scott and David are competing at the Battle in the barracks, come and cheer them. Don’t forget to put your Pyro shirt on
Scott heats for Saturday are at 10:29am and 2:39pm
David heats for Saturday are at 11:39am and 3:53pm
Lots of cool stuff next week:
Guys night out Thursday night starting at 7pm. There will be a regular class at 6pm before. More details on the guys night out Sunday night. Expect a lot of bench press, bicep curls, greasy food and drinks
CrossFit Pyro seminar Saturday December 10th at 10 until 11. We’ll discuss nutrition, the zone diet and blocks measurements, recovery, movement efficiencies, competitions and a bunch of other interesting CrossFit stuff. This is mostly based on the Competitor’s course David took a couple weeks ago. We’ll focus on topics relevant to us as a community and our box, not necessarily just the competitive aspect of CrossFit.
Sunday December 11th, Pyro will be shooting a promotional video at 9 and 10am. There will be no regular classes at 9 but we’ll try to do a massive workout at 10. So, if you want to be part of this video, come for the 10am class, put your Pyro shirt on and this will go around social media and will be on the website. This is going to be awesome. We’re looking at a 60sec clip. We’re hoping to get at least 10 athletes in the class. There will be open gym at 11 after.
Yoga with Lindsay Wednesday December 7th at 8pm. 5$ per person
Axe throwing Thursday December 8th at 7pm. This is going to be a lot of fun
Christmas/holiday party is Friday December 16th at 6pm
CrossFit seminar on nutrition, recovery, competition, movement efficiencies and more (Coffee on us) Saturday December 10th at 10am just before open gym
Skills/Strength/acc work
15min EMOM alt min
1 rope climb (As challenging as you can)
5 strict knees to elbows
15 hip extensions
METCON
8min AMRAP
3 hang power cleans
2 front squats
1 shoulder to overhead
Note: Bar at 60% or 1rm clean and jerk
Maintenance/mobility
Roll 5min
Stretch 5min
Hello Pyromanians, the Christmas/Holiday Pyro party is happening Friday December 16th starting at 6pm. Dinner at 6:30, Family and friends are more than welcome. It’s going to be a potluck style dinner where everybody brings a little something for everyone. We’ll use the sheet at the box for everyone to write down what they bring. Dress up as we never see each other outside gym clothes. We’ll have games, entertainment and prizes. We know not everybody will be able to make it but looking at the availability it was impossible to get everyone together. Even if you can only show up for a few minutes, its all good. See you all there!!!
Strength
Deadlift
5-5-3-3-3-1-1-1-1 (Build to max)
METCON
10 rds for time:
1 deficit handstand push up 4inches
12 sec paralette L-sit hold
Note: Rx+ Paralettes handstand push up(11inches)
CrossFit Striking 5 Rounds of 3min for reps 1min Heavy bag 1-2-1-2 switch combo (Jab, cross, jab, cross) 1min one hand Kettlebell thrusters 53/35 1min burpee 1-2-3 combo (Jab, cross, front trust kick) 1min rest
