Category: Competition

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. 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…

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. Pre Class: 1) Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load is added to each set. Class: 2) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load is added to each set. 3) Floor Press: 4 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 4) “Karen” – AQAP: 150 Wall Balls 20/14 Post…

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. Class: 1) Clean and Jerk: Establish a 1RM Warm-up as needed. Rest as needed between attempts. Take as many attempts as needed. Establish a 1RM for the day, this should be a full Squat Clean and a Split Jerk. 2) Snatch: Establish a 1RM Warm-up as needed. Rest as needed between attempts. Take as many attempts as needed. Establish a 1RM for the day, this should be a full Squat Snatch. 3) AQAP: 1 mile Run Post Class: 4) Hip Extension: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Hollow Position:…

* This Friday, August 15th is Bring a Friend at 5:45 PM, bring anyone you’d like to to try out there first CrossFit Class. ** Have you had a chance to try Fuel For Fire yet. Next Monday, August 18th we will do a taste testing, just ask and we’ll be happy to give you some to try. Class: 1) Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 21-15-9 – AQAP: Power Cleans 135/95 Chest-to-bar Pull-ups Post Class: 4) Handstand Walk: 10 minutes Practice Work on any facet of a…

Pre Class: 1) Hang Clean + Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 2) Jerk Dips: 4 sets of 3 Warm-up as needed. Rest 60 seconds between sets. 110%+ of your 1RM Jerk. Gaol is heavier than last week. 3) Pause Back Squat: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. 3 second Pause in the bottom. Goal is heavier than last week. 4) 20 minute EMOTM: Odd, Chest-to-bar Pull-ups, Even, Pistol Squats Chest-to-bar Pull-ups pick a rep count you can maintain, goal should be to work towards Butterfly if you don’t have them. Pistol Squats no more than 5/side/round, if these are easy work on a more difficult variation. Class: 5) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 20 Shoulder-to-Overhead 135/95 Rest 5 minutes Post Class: 6) Good Morning: 3 sets of 15 Rest 90 seconds between sets….