Next set of Fundamentals:
9 fundamentals movements: Friday Oct 21st 2000hrs
Gymnastics: Sunday Oct 23rd 1100hrs
Olympic Lifting: Tuesday Oct 24th 2000hrs
This is for everyone, new members and current members. Each session is about 1hr30min. We’ll be covering everything you need to get started. If you’ve been doing CrossFit for a while, you’ll find plenty of time to review your skills, progressions and technique. Fundamentals classes will be posted on the Rhinofit calendar for you to sign up.
Oly lift W5D3
Push press 2-2-2-2-2
Jerk 1-1-1-1-1
METCON
2 rounds for reps:
1min sled push 370/280
1min shuttle run 30ft
1min strict pull ups
1min burpees to a 6inch target
2min rest between rounds
Click on the post link for video
Click on the post link for video
Olympic lifting W5D2
Clean pulls 2-2-2-2-2 @110% of 1rm clean and jerk
Front Squat 3-3-3-3-3 with a 3 sec pause at bottom
METCON
For time:
250m row
20 power snatch 95/65
500m row
20 overhead squats 95/65
750m row
20 power snatch 95/65
1000m row
20 overhead squats 95/65
Sc at 75/55
Rx+ 115/85
The Pyro apparel order is going in this week. We have T-shirts, hoodies and ball caps. Make sure you put your name down on the order sheet by the white board before Friday October 7th. Last call, we won’t do another order for a bit. Here’s the workout:
Skills
EM12M alternating minute
1 rope climb (any style, pick something challenging)
30 seconds max double unders
METCON
2min AMRAP
hang power cleans
Thrusters
situps
Ladder
Oly lift W5D1
Snatch pull 2-2-2-2-2
Snatch balance 1-1-1-1-1-1-1
METCON
10min AMRAP
5 bar/ring muscle ups
10 pistols
“Marston”
20min AMRAP
1 deadlift 405/305
10 toes to bars
15 bar facing burpees
Memorial stairs workout @0930 until 1030
30min AMRAP
15 med ball cleans 20/14 at the bottom
Up the stairs
15 jumping lunges at the top
Down the stairs
Rx+ Sandbag 45/35 or weight vest
Hey Pyromanians, the memorial stairs workout this Saturday has been moved from 0900 to 0930.
Please arrive at 0930 if you’re coming. Expect a general warmup, a nice little workout and a cool down. Bring your Pyro hoodie or Tshirt.
This is free to everyone and if you want to bring a friend go ahead. We’ll have gear for everyone. I’ll be posting the workout Friday. This is our chance to go out and do something different. Again, if you’re coming you can sign up with RhinoFit, this will give us an idea of how many are coming.
