Death by pull ups Min 1= 1 pull up, min 2= 2 pull ups…continue until you can no longer complete the reps Death by thrusters 95/65 Same format as the pull ups Note: this is going to be tough Other note: shave those calluses now
We’re expanding the order period for Pyro apparels by 2 weeks. Ladies Tank top are now available. The order sheet is by the door at the box, don’t forget to put your name down, apparel style, size and custom number if you take the baseball shirt. Reminder, Pyro will be at Mount Pleasant comm hall…
“WALTER” 5 rds for time: 400m run 10 burpees chest to bar pull ups If you have a weight vest, wear it. 20 lbs for men, 14lbs for ladies. If you don’t have a weight vest, do the runs with a med ball. On April 9, 1972, 24-year-old firefighter Jerald (Jerry) Walter was trapped and…
No classes, rest day Back at it Sunday 0900/1000/1100 Maintenance Couch stretch 3 minutes a side Pancake stretch 2 minutes Split 1 minute
Strength Push press 5-5-3-3-3-1-1-1-1 Maintenance Roll, stretch
Strength Deadlift 1-10-1-20-1-30 METCON 3 rounds for time 10 strict ring dips (set the rings above reach) 20 box jumps over 24/20 Then 4 x Max paralette L-sit hold
New class time: week day 0930hrs. CrossFit Pyro will be at the Mount pleasant community hall Thursday May 5th from 18:30 until 19:30. Bring your friends and family. We’re planning a 2 hours session parkour mid May at breathe parkour. Up to 15 people can come so if you’re interested, let us know ASAP. We’ll…
Skills EM12M 1 min 5 rope pull ups 1 min 5 rope knees to elbows 1 min 5 rope wraps METCON For time: 21-15-9 Sumo dead lift high pulls 95/65 Overhead squats 95/65
Open gym from 1000 until 1200hrs. Come work on your skills, strength or catch up on a few wods that you may have missed. If you’re not working out, make sure you stretch. We did a pretty intense hero wod and a benchmark wod this week, the body must be tight. If you’re not soar…
Today, we’re announcing the introduction of the Firebreather badge. If you complete all the benchmark workouts (all the girls), you have earned this special badge. The benchmark workouts are challenging, requires a lot of skills and dedication. I don’t think there is a better long term goal than this. Not everybody wants to be the…
