Category: Competition

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch High-Pull + 1 Hi-Hang Muscle Snatch + 1 Snatch Balance Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Hi-Hang Power Snatch + 1 Overhead Squat Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1x (3 Deadlifts + 1 Hang Power Clean + 1 Front Squat) Minute 2 – 2x (3 Deadlifts + 1 Hang Power Clean + 1 Front Squat) Minute 3 – 3x (3 Deadlifts + 1 Hang Power Clean + 1 Front Squat) Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) 15 minute EMOTM: Minute 1 – 1x (Power Snatch + Low Hang Power Snatch + Hang Power Snatch) Minute 2 – 2x (Power Snatch + Low Hang Power Snatch + Hang Power Snatch) Minute 3 – 3x (Power Snatch + Low Hang Power Snatch + Hang Power Snatch) Each complex should be performed unbroken, but you may break between complexes on the rounds of 2 and 3. Use a…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)…