Dave Rochon

Tonight we’d like to recognize a true Firebreather. Darren Lee has been with Pyro for just about a year. You can see him a different times, 6am, 5pm weightlifting and weekend. Over the last couple weeks, he decided to step his game up and be accountable for his efforts. His goal was to come to Pyro 36 times before the Festivus games April 14th and loose 12lbs. With an average of 7 workouts per week, sometimes coming twice a day, Darren is crushing his goal right now. This is pure will power and this should be an example for all of us. Here is the determination of a man that cannot be stopped. This is not just sunshine and rainbows, Darren pushes really hard in every workout. This is not just about showing up and putting time, he’s putting quality time to it. We’re truly impressed by your efforts and we hope that others will follow your example. See you tomorrow for the squat cycle

Festivus games at CrossFit Pyro is Saturday April 21st. 48 athletes registered so far with more confirmed to sign up later. We need more in the novice (male and female) and Masters (male and female). This is going to be EPIC!!
Register here:
https://festivusgames.com/

“CORE CONTROL”
15min EMOM alt min

Min 1: 25ft overhead walking lunges
Min 2: 5 deadlifts
Min 3: 15 GHD sit ups

Note: The overhead lunges and the deadlifts are fixed weight. Pic something challenging but doable for 5 sets

Rest 5min

Then

Death by:

6 push ups
6 burpees
6 box jumps 24/20

Note: Every minute on the minute perform all 6 reps of each movements. The workout is over when you can no longer complete all the reps (18). Scale accordingly, you should pick a number of reps that you can maintain for at least 5 to 10min

Join us tonight at 7pm for our gymnastics fundamentals. Regardless if you’re a current member or brand new, everybody should take our fundamentals. Technique and proper movements is key. During our fundamentals we’ll be covering shapes, kip, grip, hand care, rope climbs, pull ups, dips, ring work and a lot more. Gymnastics is the very basic of what we do in CrossFit. See you at 7pm

METCON

For time:

3 rounds
100 single unders
12 hang power cleans 95/65
6 pull ups

3 rounds
50 double unders
10 front squats 135/95
5 chest to bar pull ups

3 rounds
25 triple unders
8 shoulder to overhead 155/105
4 bar muscle ups

Timecap: 20min

Weightlifting W2D1

Snatch
3-3-3-3-3

Note: 3 sec pause at the hang

Snatch pulls@110% of 1RM
3-3-3-3

Note: No drops

Hatch squat W2D1
Back squats
10@60%
8@65%
6@70%
6@75%
6@80%
Front squats
5@60%
5@70%
5@75%
5@75%

White badge Firebreather testing Saturday April 14th at 11am. At the completion of the requirements, you will receive your white badge for your hoodie, a velcro backed smaller badge for your weight vest or other and your name tag will be added under the Firebreather banner that will be on the wall at the gym. If you’re ready, let us know. For the next 2 weeks leading to the testing day, we’ll be doing a lot of skills workout related to the white Firebreather requirements. Here are the requirements:

Weightlifting:
Snatch, 50% of body weight
Clean and jerk, 70% body weight

CrossFit Movements:
1 pull up
1 push up
1 rope climb
10 unbroken double unders

Complete a 5K run

For the purpose of the testing day, we’ll be testing the weightlifting and the CrossFit movement and NOT the 5k run. The run will have to be done on your own. Conveniently, this is the Floater WOD this week. Get after it!!

Team workout, partner up

On a running clock

0-10min
Find your 2 rep max hang snatch
10-20min
AMRAP
12 sync bar facing burpees
8 Kettlebell swings 70/53 (share as needed)
4 handstand push ups (share as needed)
20-30min
Find your 2 rep max hang clean

Your score is your total for the hang snatch, the AMRAP and the hang clean total together

Picture: Firebreathers class “Fight gone bad”

No classes today
Monday: classes at 9 and 10, open gym at 11 until 12

No classes doesn’t mean no fitness

2017 Pyro Battle Royale event 1

For time:

50-40-30-20-10

Squats
Sit ups

Note: Full sit ups, shoulders in front of hip crease

18.6 was EPIC!! Thanks to everyone that could make it. We ran 2 heats and the workout was effectively awesome. The 2018 Open is officially over. It was so incredible to see all of you pushing so hard, achieving new heights, new PRs and doing things you never thought possible. So many of you got your first pull ups, got to lift heavier than you did before, some did their first muscle ups, double unders, some did Rx, the list goes on. For everything that you did, give yourself a huge applause, for everything you couldn’t do or wish you could do, see it as a challenge, work at it and annihilate it next year. You guys are truly amazing, all of you and we’re really grateful to have you in the Pyro community.
The Open is not about the leaderboard or winning, but we still have to recognize the effort within our box:

Male Rx 1st place
Stephen L.
Women Rx 1st place
Sarah W.
Men Sc 1st place
Eric S.
Women Sc 1st place
Shab

There’s also all the masters that did so awesome. We’ll bring the full list tomorrow, we just don’t have the full list at the time of this post. Congratulations!!

No classes today, meet at the memorial stairs by the curling club. Meet at the bottom, workout starts at 1015, we’ll be there no matter what, just dress accordingly.

Pyro stairs 2.0

5 rounds for time:

15 squats
Run 300 meter (bottom of the stairs to the start of the bridge and back)
Up the stairs to half
10 push ups
Up the stairs to top
5 burpees
Down the stairs

Note: If you have a weight vest, wear it

Score is the total number of squats, push ups and burpees total