Category: Competition

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. Pre Class: 1) Row: 1000m, 900m, 800m…200m, 100m @ 2K Pace Rest 2 minutes between all intervals Goal is consistent pacing. Program this in on varied intervals so you can easily record your times/splits. 2) Snatch: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. Start around 70% of your 1RM. Build to a heavy set for the day. All reps full Squat. 3) Clean and Jerk: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. Start around 70% of…

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. 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…

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Push Jerk: 7 sets of 5 Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. Rest 2-3 minutes between sets. 2) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 3) Deadlift: 2 sets of 5 @ 70% + Additional Load 2…

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. Pre Class: 1) 20 minute EMOTM: 1 – 10-20 Calories Ski Erg 2 – 100ft Handstand Walk Scale reps/distance so that you can maintain for all 10 rounds. WOD: 2) Hang Power Snatch: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Start at 60-70% of your 1RM. Work from the same hang position for all 10 sets. No dropping the bar between reps. Build as heavy as deemed fit. 3) Hang Power Clean: 3 Reps Every 1:00 x 10 sets Warm-up as needed. Start at 60-70% of your 1RM. Work from the same hang position for…

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. Pre Class: 1) Row – 6 rounds: 90 seconds @ Moderate Pace 30 seconds @ 2K Pace 60 seconds @ Easy Pace 15 seconds @ 500m Pace 1 minute Rest Pick paces as needed, and goal should be to hit same paces for all 6 rounds. Remember there is a drastic difference between moderate and easy. Easy is a zone 1/2 effort, where moderate should be a zone 2/3. Moderate is a long, working pace, something that is sustainable for 60 minutes, but that you would have to work for. Total piece should be…