Gymnastics complex
E2M10M
1 strict toes to bar
1 strict pull ups
2 toes to bar
2 kipping pull ups
3 knees to elbows
3 bar muscle ups
Note: scale each movement to your capacity
METCON
For time:
50/35 cals row
40 wall balls 20/14 11/10
30 burpee box jumps 30/24
20/14 cals bike
10 weighted strict chest to bar pull ups 20/10
Scaled
For time:
50/35 cals row
40 wallballs 20/14 10/9
30 burpee box jumps 24/20
20/14 cals bike
10 pull ups
Skills
Kick to handstand
handstand push ups
kipping handstand push ups
Ring handstand push ups
Straddle to handstand
L-sit to handstand
METCON
For time:
5 ring handstand push ups
5 squat cleans 185/125
10 strict handstand push ups
10 squat cleans 155/105
20 handstand push ups
20 squat cleans 135/95
40 ring dips
40 squat cleans 95/65
Scaled option:
For time:
5 strict handstand push ups
5 squat cleans 155/105
10 handstand push ups
10 squat cleans 135/95
20 ring dips
20 squat cleans 95/65
40 push ups
40 squat cleans 95/65
Weightlifting W4D3
Clean and jerk
5×1
Clean pulls @110% of 1RM clean and jerk
3×2
Back squats
5×2
Accessory work
Crossover symmetry 3xeach
WY negative
Snow angel
ATYT
30 med ball GHD sit ups
30 med ball back extensions
5 sets (barbell only)
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squats
Strength/skills
Weightlifting W4D1
Snatch balance
5×1
Hang snatch
5×2
Power clean + power jerk
5×1+1
METCON
3min AMRAP
21 shuttle runs 20ft
Max clean and jerks 95/65
1min rest
2min AMRAP
15 shuttle runs 20ft
Max clean and jerks 135/95
1min rest
1min AMRAP
9 shuttle runs 20ft
Max clean and jerks 155/105
Score your total clean and jerks for all the AMRAPs combined
Accessory work
Crossover symmetry
Choose 4 exercise and perform 3 sets of each
5 sets
5 PVC pipe overhead squats + 5 sots press at the bottom of the last overhead squat
For quality
15 strict toes to bar
Workout 1:
“JERRY”
For time:
1 mile run
2K row
1 mile run
Workout 2:
“GRIFF”
For time:
800m run forward
400m run backward
800m run forward
400m run backward
Team of 2 (MM,FF,MF)
15min to find
Max deadlift
2min rest
15min AMRAP
15 partner wall balls 20/14
12 sync bar facing burpees
9 partner deadlifts 365/255
For opposite sex teams, share the wall balls as needed and the deadlift will be at 320. 3x45lbs plates on one side and 2x45lbs plates on the other
Score is max deadlift for both partners + the AMRAP reps combined
“TRIFECTA”
Gymnastics
Weighted pull ups
5×5
Weighted ring dips
5×5
Weighted pistols
5×2
Accumulate 2min of:
False grip hang
L-sit on plates
Handstand
Weightlifting W3D4
Snatch
7×1
Clean and jerk
7×1
Front squat
7×1
Firebreathers
“BADGER”
3 rounds for time:
30 squat cleans 95/65
30 pull ups
800m run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA
The Pyro newsletter and the daily programming, now called BLACKOUT are sent to you by email daily. The posts are automatic and sent out at 8pm to all subscribers. If for whatever reasons you didn’t receive the posts yesterday or today and wish to receive them, make sure to tell us and we’ll add you to the list. You can also manually sign up right from the main page of the CrossFit Pyro website at the bottom.
Pyro beer mile Saturday September 15th at 12pm. BYOC (Bring your own cans)
Rx 5% of more
No shotgun allowed
Team of 2 option
Relay beer mile
Pyro apparel order is going in Monday September 17th so the last day to place your order is Sunday September 16th. The order sheet is by the whiteboard
Team series, September 19th to October 1st. Team of 2, same or opposite sex, Rx and scaled divisions. We’ll be offering open gym times to perform the workouts. This is a super fun event, everybody should do this, regardless of your skill level. Find your partner and sign up at:
www.crossfitgames.com
CrossFit Calgary’s Attolo cup is Saturday September 22nd
The Battle Royale II is Saturday October 6th at 10am until 1pm, sign up at Pyro, put your name down on the sheet by the whiteboard. 40 starts, only 1 champion. Just like any other event at Pyro, this is for everyone, all skill level welcome. Absolutely FREE and no reason not to sign up. If your goal is to get fit, get better and have fun, you must sign up for this.
This is just what’s coming soon, more events to follow. All upcoming events are posted on the whiteboard for you to see everyday. CrossFit is a fitness program but Pyro is so much more. Just coming at the box to workout is only a small part of what we do. Taking part in the events, competitions, workouts at external venues and others is really where the whole experience is. Make sure to join us for all those awesome activities.
Skills/Conditioning/Power
10min EMOM alt min
1 legless rope climb
5 box jumps 36/30
METCON
5 2min rounds
25/17 cals row
Max push ups
Rx+ Max ring push ups
Note: If you can perform 10 full rom push ups with ease, go on the rings
2min rest between rounds
Accessory work
Crossover symmetry 3x each
Row
Reverse fly
Pulldown
Beach body 3x each
10 dumbbell curls alt arm
10 dumbbells lateral raises
10 pec flies (On a bench)
*Pick a weight challenging for 3 sets of 10 reps*
Core
30 V-ups
Skills/Conditioning
Tabata double unders
METCON
For time:
21-18-15-12
Toes to bar
12-9-6-3
Shoulder to overhead
135/95 155/105 185/125 205/145
Scaled
Knee raises
Shoulder to overhead
95/65 105/75 115/85 135/95 155/105
Accessory work
Crossover symmetry 3x each
Archer
Pulldown
Tiger walk
Note: Refer to the sheet. “Happy shoulders, happy life”
30 jerk grip sots press
2 sets
25 GHD situps
25 back extensions
Weightlifting W3D3
Snatch
5×1
Snatch pulls @110% of 1RM
3×3
Front squats
5×2
“BLACKOUT”
CrossFit Pyro is our physical location, our community, our culture, this is where the magic happens.
BLACKOUT is our programming, WODs, METCONs, Weightlifting, Gymnastics, Firebreathers, Accessory work, maintenance and mobility. Soon to be added: Kids and teens, more gymnastics and the obvious Endurance program as well. All this provided to you, daily. Posted here on the website, the FB community group and sometimes on other social media. Now, the daily programming is delivered to you by email in a nice clean format. We spend hundred of hours a week building the best programming. Literally, we’re working around the clock to create great workouts, building strength, skills, conditioning, always trying to do something fun and new. Routine is the enemy. Our program is just as much for beginners as it is for elite athletes “The needs of elderly and Olympic athletes defer by degree, not kind”. Our programming is special and we gave it an identity. Below is the backbone of what BLACKOUT is and how we build our programming:
BLACKOUT is build with the 10 physical skills in mind:
Stamina
Cardiovascular endurance
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
Which leads to 5 pillars that holds everything together:
Maintenance/Mobility/Rehab
Strength
Conditionning
Skills
Nutrition
If you look closely to the logo, not only you’ll find that it looks similar to the Pyro logo but you can see clearly the 10 line on the right representing the 10 physical skills and the 5 lines on the left representing the 5 pillars.
BLACKOUT will also be offered to non members through the Pyro website with a subscription link. We hope that more athletes will join the ranks of Pyromanians by allowing them to be with us without being at the physical Pyro location.
Fitness is a lifestyle, it’s a choice. With Pyro and the BLACKOUT programming we give you all the tools and resources to be the best version of yourself. All you have to do is to show up, listen to the coaches, work hard, trust the process, stick with it and you will achieve your goals, guarantee.
Hope you enjoy it as much as we do!! See you in class
