Category: Competition

* Next Week, Monday, July 3rd, Noon will be the last class of the day. We will have one class at 9 AM on Tuesday, July 4th. ** Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  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)…

* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Push Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Close Grip Bench Press: 4 sets of 10 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 3) Speed Deadlifts: 10 set of 2 EMOTM Loading should be fixed at 40-50% bar weight and 20-30% band tension. Goal is moving the bar fast, not pulling heavy weight. 4) 4 sets of: 25 Kipping Handstand Push-ups 25 Calorie Row 25 Overhead Squats 95/65 25 Kettlebell Swings 70/53 Rest 5 minutes Keep track of time to complete each round. Rotate the order by one movement each round so…

* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  Pre Class: 1) 21 minute EMOTM: Station 1 – 10-20 Calories Ski Erg Station 2 – 5 Burpee Box Jumps 40/30 Station 3 – 10 Alternating Double Dumbbell Overhead Lunges Scale as needed. Pick loading/efforts you can maintain for all 7 rounds. WOD: 2) Power Snatch + Power Snatch + Hang Power Snatch: 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Snatch, no dropping between the 2nd Rep and the Hang Power Snatch. 3) Power Clean + Power Clean + Hang Power Clean + Push Jerk: 5 sets Warm-up as needed. Start around 60% of your 1RM. Build…

* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  Pre Class: 1) Run: 20 x 200m @ Faster Than Mile Pace Rest 60 seconds between efforts. Goal is consistent pacing. WOD: 2) Front Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 3) Back Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 4) 3 rounds AQAP: 500m Row 20 Hang Power Cleans 155/105 Extra Work: 5) Feet Elevated Banded Glute Bridge: 4 sets of 10 Rest 90-120 seconds between sets. Hold the top of each rep for a 1 second contraction. 6) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Focus…

* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) AQAP: 21 Power Cleans 225/155 15 Hang Power Cleans 225/155 9 Squat Cleans 225/155 Scale as needed. 2) 4 rounds AQAP: 100m D-Ball Bear Hug Carry 100/70 25 Toes-to-bar 2000m Assault Bike 10 Burpee Muscle-ups Scale as needed. 3) Strict Handstand Push-ups: 10 minute EMOTM You choose the reps and whether you want to go to a deficit. 4) Dumbbell Incline Bench Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE