Category: Competition

* 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). Pre Class: 1) 8 rounds: 10/5 Calorie Assault Bike 400m Run Rest 3 minutes between intervals. Sprint efforts. Keep track of time to complete each round. 2) Pause Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. WOD: 3) 3-Position Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping…

* 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). 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…

* 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) Push Press: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Start around 70-80% of your 1RM. Build as heavy as deemed fit. 2) Bench Press: Establish a 10RM Warm-up as needed. Rest as needed. Take as many sets as needed. Don’t be afraid to push to failure. 3) 2″ Deficit Clean Pull: 3 sets of 3 @ 100% Warm-up as needed. Rest 2-3 minutes…

* 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). Pre Class: 1) 18 minute EMOTM: Station 1 – 10-20 Calorie Ski Station 2 – 50ft Dumbbell Single Arm Overhead Walking Lunge Station 3 – 50ft Heavy Sled Push Alternate arms between each round on the lunge. Pick output you can maintain for all 6 rounds. WOD: 2) Power Snatch: 7 sets of 3 T+G Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest…

* 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. Pre Class: 1) Row: 3 x 2000m Rest 3 minutes between intervals. Goal should be consistent pace. WOD: 2) Front Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Back Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) For Max Reps: 4 x 40 seconds Burpees – 20 seconds Rest 4 x 40 seconds Air Squats – 20 seconds Rest 4 x 40 seconds D-Ball…