Category: Competition

*Membership Price Changes 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 you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling…

*Membership Price Changes HERE WOD: 1) Push Jerk + Jerk x 2: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. 2) Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Look to start and build a little heavier than last week. Build as heavy as deemed fit for the day. 3) Front Rack Box Step-ups: 5/side Every 2:00 x 5 sets Perform as a continuation of your Back Squats. Setup with the box so it puts your hip and knee in line. Perform all 5 reps on 1 leg before switching to the other. 4) 60 minute AMRAP: 25 Calories C2 Ski 5 Squat Cleans 185/135 25 Calories C2 Row 10 Chest-to-bar Pull-ups 25 Calories C2 Bike 20 Box Jump Overs 24/20 For scaling/stimulus. Goal is to stay aerobic, and have maintainable rounds, each and every round. Squat Cleans should be done as singles…

*Membership Price Changes HERE Pre Class: 1) 20 minute EMOTM: Odd – 100ft Heavy Sled Push Even – 10-20 Calories Ski Erg Pick loading and output you can maintain for all 10 sets. WOD: 2) Halting Snatch High-Pull + Low Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. For the Halting High-Pull pause just below the knee for 2-3 seconds. 3) Halting Snatch Pull + Low Hang Power Snatch +Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 5a) 5 rounds AQAP: 3 Muscle-ups 5 Power Snatch 135/95 10/7 Calories Assault Bike Rest 10 minutes 5b) 3 rounds AQAP: 5 Muscle-ups 8 Power Snatch 135/95 15/10 Calories Assault Bike Rest 10…

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) “Liam” – AQAP: 800m Run w/Plate 45/35 100 Toes-to-bar 50 Front Squats 155/105 10 Rope Climbs 15ft 800m Run w/Plate 45/35 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) AQAP: 27 Power Snatch 75/55 21 Power Snatch 95/65 15 Power Snatch 135/95 9 Power Snatch 165/115 Scale as needed. Setup 4 bars and blast through for time. 2) 3 rounds AQAP: 500m Row 21 Dumbbell Power Cleans 50/35 7 Muscle-ups Scale as needed. 3) 10-9-8…3-2-1 – AQAP: Single Arm Dumbbell Push Press Per Side 70/50 Calories Ski Erg Scale as needed. 4) AQAP: 400m Run 3 Peg Boards 400m Run 6 Legless Rope Climbs 400m Run 12 Rope Climbs 400m Run 24 Strict Pull-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE