Category: Competition

* 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) 18 minute EMOTM: Station 1 – 10-20 Calories Ski Erg Station 2 – 1 Round Strict Cindy Station 3 – 10-20 Calorie Ski Erg Station 4 – 7 D-Ball Bear Squats 150/100 Station 5 – 10-20 Calories Ski Erg Station 6 – 3-5 Burpee Bar Muscle-ups Three cycles through of this, scale as needed to be able to get consistent output over the 3 rounds. WOD: 2) Snatch + Hang Snatch x 2: 5 sets Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between the Snatch and Hang Snatch, drop after the Hang Snatch and reset for the 2nd…

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). Pre Class: 1) Run – 5 sets: 400m Run 200m Jog 200m Run 200m Jog Rest 2 minutes Run should be at your mile PR pace, Jog is easy. Workout courtesy of Chris Hinshaw. WOD: 2) Front Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3) Back Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 4) 7 minute…

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 12-9-6 – AQAP: Front Squats 275/185 Burped Box Jump Overs 30/24 Rest as needed. 2) 21-15-9 – AQAP: Dumbbell Deadlifts 100/70 Strict Handstand Push-ups Rest as needed. 3) 7 minute Up Ladder: 10 Wall Balls 30/20 1 Legless Rope Climb 15ft Rep scheme is 10+1, 20+2, 30+3, and so on. 4) Strict Chest-to-bar Pull-up: 10 minute EMOTM Pick a rep scheme you can maintain for all 10 sets. 5) Banded Bar Dips: 6 sets of 4…

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). Pre Class: 1) Run: 6 x 800m Rest 3 minutes between sets. Run @ 20-30 second pace slower than your mile PR (so 10-15 seconds slower per 800m). 2) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. WOD: 3) Power Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the…

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). 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…