Category: Competition

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 energized at the…

* Monday, May 29th, Memorial Day there will be ONE (1) Class at 9:00 AM ** 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: 1a) 0:00-12:00 – Every 1:30 x 8 sets: 5-10 Strict Pull-ups +5/side Single Arm Dumbbell Row Pick efforts that are maintainable for all 8 sets. No Ring Rows today, use a band as needed for assisted Pull-ups. 1b) 13:00 – 19:00 – Max Reps: 800m Run Max Wall Balls 30/20 Scale run as needed to be able to complete…

* 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) Power Snatch: 1 Rep Every 1:00 x 10 sets Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 4 rounds AQAP: 30 Kettlebell Swings 70/53 20 Toes-to-bar 10 Burpees Extra Work: 4) Peg Board: 10 minute EMOTM If you can’t maintain on this time domain, scale as…

* 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: 10k Not a max effort, 80-90%. WOD: 2) Front Squat Every 2:30: 7-5-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Back Squat Every 2:30: 7-5-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) Death By Squat Clean: 135/95 Perform 1 rep the first minute, 2 the 2nd minute, 3 the 3rd minute, and so on until you can no longer…

* We’re getting Married HERE ** 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) 10 minute AMRAP: 3 Power Cleans 185/135 3 Front Squats 185/135 3 Shoulder-to-Overhead 185/135 Must be completed as a complex. 2) Regionals 17.3 – AQAP: 100ft Dumbbell Single Arm Overhead Lunge 80/55 100 Double-unders 50 Wall Balls 30/20 10 Rope Climbs 50 Wall Balls 30/20 100 Double-unders 100ft Dumbbell Single Arm Overhead Lunge 80/55 Rope should be cut so it hangs 5′ from the floor. 3) Regionals 17.4 – AQAP:…