Category: Competition

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Concept 2 Bike: 5 x 5000m Rest 5 minutes between efforts. Goal is consistent, hard outputs. 2) Back Squat – Every 2:30: 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Warm-up as needed. Pick weights based on feel. 3) Front Squat – Every 2:30: 4 sets of 5 @ 60-70% Pick weights based on feel. 4) Banded Hamstring Curl: 100 reps Not for time, focus on activation not speed. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 30 Hang Power Snatch 135/95 Rest 5 minutes 20 Power Snatch 155/105 Rest 5 minutes 10 Squat Snatch 185/135 Scale as needed. Keep efforts under 5 minutes each. 2) AQAP: 21-15-9 Shoulder-to-Overhead 185/135 9-6-3 Rope Climbs 15ft 1000m Assault Bike Scale as needed. Overhead Should be done in 1-2 sets. 3) AQAP: 30 Alternating Dumbbell Squat Snatch 70/50 30 Burpee Muscle-ups 30 Alternating Dumbbell Squat Snatch 70/50 Scale as needed. 4) Paralette Handstand Push-ups: “X” Reps…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Row: 10K Not a time trial. Perform as a 80-90% effort, tough but not crushing. 2) Clean Pull + Hang Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the Hang Clean. Drop the bar between complexes on the Doubles. Take an additional minute rest after the last set. 3) Clean Deadlift: 5 Reps Every 2:00 x 3 sets…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule 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) * AirDyne (keep the pace…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Use this to quickly build to a heavy single for the day. 2) Behind the Neck Push Press: 4 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform in your Jerk Grip. 3) Banded Football Bench Wide Grip: 5 sets of 3 Warm-up as needed.d Rest 2-3 minutes between sets….