Category: Competition

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. Pre Class: 1) Football Bar Bench Press Wide Grip: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minutes EMOTM: Odd, Weighted Pistol Squat 1-3/side, Even, Weighted Chin-up 3 reps Pick reps ranges you can maintain for al 10 rounds.  WOD: 3) Overhead Squat: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 4) Snatch Push Press: 3 sets of 3 Rest 2-3 minutes between sets. Heavy as possible. 5) 3 rounds AQAP: 75 Double-unders 21 Handstand Push-ups 12 Power Snatch 115/75 Extra Work: 6) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds…

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…

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Pause Back Squat: 7 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. Goal is more total poundage moved than last week. 2) Push Press: 3 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 30 minute EMOTM: Movement 1 – 8-10 Bar Facing Burpees Movement 2 – 1-10 Chest-to-bar Pull-ups Movement 3 – 5 High Box Jumps Pick reps you can maintain for all 10 rounds. Box Jumps while high, the focus should be on rebounding them. Only build as…

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. Pre Class: 1) Behind the Neck Jerk: 7 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible. 2) 20 minute EMOTM: Odd, 1-5 Paralette Kipping HSPU, Even 1 Heavy Trap Bar Deadlift Warm-up as needed for movement. Start your Deadlift at 70% of your 1RM and build up as deemed fit. Deficit and rep range is up to you. WOD: 3) Snatch Pull + Snatch + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps.All reps full squat….

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. Pre Class: 1) Low Hang Snatch: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. Use straps if you need them/have them. 2) Low Hang Clean: 4 sets of 2 Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps.  WOD: 3) Front Squat: 3 reps Every 90 seconds for 7 sets Warm-up as needed. Start at around 70% of your 1RM Front Squat. Build as heavy as deemed fit. 4) Back Squat: 3 reps Every 90 seconds for…