Category: Competition

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50-60% of your 1RM C+J. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) Back Squat – Every 2:30: 8 @ 60-70% 8 @ 65-75% 8 @ 70-80% 8  @ 75-85% Pick loading based upon feel within the percentage ranges. 5) Front Squat…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **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 conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Run/Ski/Bike/Row: A – 10 minutes Easy B – 4 x 3 minutes (1 minute Easy, 1 minute Moderate, 1 minute Hard) C – 10 minutes Easy D – 8 x :20 Hard/:40 Easy E – 10 minutes Moderate F – 10 minutes Easy For this piece a few main points you should look for… – Easy is the same at the start, in the middle, and at the end. Your easy pace should never change. If you wear a HR monitor, this is a Zone 2…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50-60% of your 1RM. Snatch. Build as heavy as deemed fit. Drop and reset between the Doubles for the first 3 sets. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to building loading from Part 2. 4a) 0:00 – 10:00 – 3 rounds AQAP: 6 Squat Cleans 135/95 9 Bar Facing Burpees 12 Toes-to-bar Scale so…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Assault Bike: 20 x :10 Hard/:50 Easy 20 x :20 Hard/:40 Easy 20 x :30 Hard/:30 Easy One continuous 60 minute piece. For 20 round piece work to hold consistent Hard and Easy wattage. Goal for Easy wattage is for it to not fall under your bodyweight. 2) Back Squat – Every 2:30: 8 @ 60-70% 8 @65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 3) Front Squat – Every 2:30: 5 @ 65-75% 5 @…