Category: Competition

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. 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 –…

* Schedule for today, 3/15 is the following… 5:45 AM Class Cancelled 7:00 AM-1:00 PM Open Gym Evening Classes As Normal Please check Facebook for any changes ** The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Snatch Grip Push Jerk: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 2) Halting Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2 seconds. Build as heavy as possible. 3) BTN Snatch Grip Sotts Press: 4 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 4) 21 minute EMOTM: Movement 1 – 40 second Easy Bike Movement…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Pre Class: 1) 21 minute EMOTM: Movement 1 – 1 Round of Strict Cindy Movement 2 – 10-20 Calorie Row Movement 3 – 1-4 Muscle-ups Pick output you can maintain for all 7 rounds. Muscle-ups are meant to be low volume, scale accordingly. You should hit your last set of Muscle-ups, and feel like you  could keep going and hit 2-3x the number of reps you’ve been doing through the entire EMOTM. WOD: 2) Snatch Pull + Hang Snatch + Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset after the Hang Snatch. All reps full Squat. 3) 2 Clean Pulls + Clean + Jerk:…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Pre Class: 1) Row – 3 rounds of 50-40-30-20-10 Calories Rest 60 seconds between intervals Work on consistent pacing intervals, don’t crush yourself, leave something in the tank at the end of each interval. WOD: 2) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 3) 10 minute AMRAP: 10 Burpees 20 Russian Kettlebell Swings 70/53 Extra Work: 4) D-Ball Bear…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Snatch Pull + Snatch + Hang Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Hang Clean + Front Squat + 2 Jerks: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Deadlifts 225/155 3 Handstand Push-ups 3 Bar Facing Burpees Rep scheme is 3, 6, 9, 12, and so on until 7 minutes is up. 4) 27-21-15-9 – AQAP: Row For Calories Dumbbell Thrusters 50/35 Focus on not letting yourself drop the dumbbells, set…