Category: Competition

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM Pre Class: 1) Run – 5 sets of: 800m Easy 800m Moderate No rest between sets. Goal should be to build your Easy pace so that by the 5th round the Easy and Moderate Pace are the same. Moderate Pace should be the same throughout. 2) Front Squat w/Chains: 5 sets of 3 Warm-up as needed. Rest 2-3 minute between sets. You choose the chain weight. Build as heavy as deemed fit. WOD: 3) Clean High-Pull + Above the Knee Hang Muscle Clean +Strict Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 4) Clean Pull + Above the Knee Hang Power Clean + Front Squat + Push Press: Every 1:00 x 7 sets Continue to build loading from Part 1….

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM 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…

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Behind the Neck Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform in your Jerk grip. 2) Close Grip Bench Press w/Chains: 5 set sof 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the chain weight. 3) Banded Trap Bar Deadlift: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the band tension. 4) 60 minute AMRAP: 5 Power Snatch 135/95 500m C2 Row 10 Kipping Handstand Push-ups 400m Run 15 Wall Balls 30/20 300m C2 Bike Aerobic AMRAP, round times should not change. Power Snatches should be done as fast singles. Handstand Push-ups and Wall Balls…

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM Pre Class: 1) 18 minute EMOTM: Minutes 1-3 – 10-20 Calories Ski Erg Minutes 4-6 – 5/side Single Arm Dumbbell Overhead Squat Minutes 7-9 – 100ft Heavy Farmers Carry Pick loading/reps that you can maintain for the entire 2 cycles through. WOD: 2) Snatch High-Pull + Above the Knee 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. 3) Snatch Pull + 2 Above the Knee Hang Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Snatch Deadlift + Above the Knee Hang Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 5a) 3 rounds AQAP: 15 Toes-to-bar 15…

*Membership Price Changes HERE *Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM Pre Class: 1) Run – 10 set of: :20 Sprint 1:40 Walk Warm-up accordingly so you can actually sprint from the first round. WOD: 2) Back Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Overhead Alternating Lunges: 5/side Every 2:00 x 5 sets Start light if you’re unsure of the movement. Perform in whatever grip width is preferable. Alternate legs each rep for a total of 10 reps. Build as heavy as deemed fit. 4) 3 rounds for Max Reps: 1 minute Burpees 1 minute Power Clean 135/95 1 minute Double-unders 1 minute Rest Each round rotate the movement you start on. Extra Work: 5) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all…