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) AQAP: 10 Squat Clean Thrusters 185/135 8 Squat Clean Thrusters 205/145 6 Squat Clean Thrusters 225/155 4 Squat Clean Thrusters 245/165 2 Squat Clean Thrusters 265/175 Scale as needed. Time cap of 15 minutes. 2) AQAP: 100 Heavy Rope Double-unders 80 Calories Rowed 60 Wall Balls 20/14 40 Power Snatch 75/55 20 Muscle-ups Scale as needed. 3) 30-20-10 – AQAP: Strict Handstand Push-up D-Ball Over the Shoulder 100/70 400m Run Scale as needed. 4) Pegboard: 7 sets of 1 Rest 90-120 seconds between sets. 5) Paralette Push-ups: 4 sets…

*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) Row: 20 x 250m @ 2K Pace Rest 60 seconds betweens intervals. 2) Power Clean + Clean + Hang Clean + Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your max Clean and Jerk. Build as heavy as deemed fit. Drop the bar after the Power Clean and reset on the floor. No dropping the bar between the Clean and Hang Clean. 3) Clean Pull: 5 Reps Every 2:00 x 3 sets Reset on the floor between each rep. Work slightly heavier than last week. 4) Back 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) Halting Jerk: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 2) Push Press: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Football Bar Bench Press w/Pause: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds each rep. Build as heavy as deemed fit. 4) 3-4 rounds @ Zone…

*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) 21 minute EMOTM: 1 – 3/side Single Arm Kettlebell Push Press 2 – 5 x 1 D-Ball Bear Squat + 10ft Carry @ 150/100 3 – 10-20 Calories Ski/Bike/Row Pick reps, weight, etc. that you can maintain for all 7 rounds. 2) Power Snatch + Snatch + Hang Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your max Snatch. Build as heavy as deemed fit. Drop the bar after the Power Snatch and reset on the floor. No dropping the bar…