Category: Competition

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Potluck Sign-up HERE. 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…

* If you are planning on following this programming please plan to come at the appropriate time, the Jerk work can be done with class, but otherwise the rest of the work should be done in the back room so as not to disturb class. There is On-Ramp at 6:45 so please be mindful and make sure the back space is clear before then. Thanks. ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. WOD: 1) Pause Front Squats: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds. These should be done with NO BOUNCE. 2) Pause Jerk Dips: 3 sets of 3 Warm-up as needed. Rest 60 seconds between sets. These should be done @ 100%+ of your 1RM Jerk. Pause…

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Pre Class: 1) Football Bar Bench Press Wide Grip: 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. 3) Bar Dips: 4 sets of 8 Rest 90-120 seconds between sets. Add load if able. Class: 4) Power Snatch + Snatch + 2 Overhead Squats: 1 Complex Every 2 minutes for 7 sets Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. Work to make sure your footwork doesn’t change among any of the movements. 5) Power Clean + Clean + 2 Jerks: 1 Complex…

* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Pre Class: 1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, 5 Single Arm Dumbbell Overhead Squat Pick rep range on the Bar Muscle-ups that you can maintain and that won’t shred your hands. For the OHS perform 5 reps on one arm, then the next even minute 5 reps on the other arm, total of 25 reps/arm through this series. 2) 2-Stop Snatch Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds, above the knee for 3 seconds, then finish your pull. Build as heavy as possible. Use straps if you need them/have them. Goal is to work heavier than last week. 3) Hang Snatch: 5 sets of 3 Warm-up as…

* New Competitors Cycle. Read HERE ** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM. Pre Class: 1) Football Bar Bench Press Wide Grip: 10 x 60%, 8 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a Football Bar go with a narrowish grip (pointer finger on the knurling) normal Bench Press. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Touch and Go Power Snatch: 5 reps Every 2 minutes for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. If your hands are beat up use straps if you have them. Build as heavy as deemed fit. 4) 4 Power Cleans and 4 Push…