Category: Competition

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. 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…

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Pre Class: 1) Front Squat: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set, it should be the same as the last 3 weeks.  Class: 2) Bench Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set, it should be the same as the last 3 weeks. 3) Floor Press: 4 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal is…

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. Class: 1) Snatch: Establish a 1RM Build up and establish a 1RM Snatch for today. This should be a full Squat Snatch. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) Clean and Jerk: Establish a 1RM Build up and establish a 1RM Clean and Jerk for today. This should be a Squat Clean and Split Jerk. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 3) 10 minute AMRAP: 10 Toes-to-bar 15 Wall Balls 20/14 200m Run Post Class: 4) Hip Extension: 4 sets of 12 Rest 90 seconds…

* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in. ** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym. 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 the same you’ve added the last 3 weeks. 2) Front Squat: 3 sets of 8 Warm-up as needed. Rest 90-120 seconds between sets. Goal should be to work heavier than last cycle. 3) 7 minute Up Ladder: 3 Squat Snatch 95/65 3 Box Jumps 30/24 then 6 + 6, 9 + 9, and so on until 7 minutes is up Post Class: 4) Reverse Hyper: 4 sets of 15 Rest 90 seconds…

Pre Class: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, 1 Stone-to-Shoudler/side Start light with the stone if you’ve never done it before. If you can’t perform a Ring Muscle-ups work on something to develop them, don’t sub a Bar Muscle-up. 2) Power Clean + Squat Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 3) Behind the Neck Split Jerk: 7 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 4) Pause Front Squat: 5 sets of 2 No Bounce. Warm-up as needed. Hold for 3 seconds in the bottom. Rest 90-120 seconds between sets. Goal is to be heavier than last week.   Class: 5) “Helton”- 3 rounds AQAP: 800m Run 30 Dumbbell Squat Cleans 50/35 30 Burpees Post Class: 6) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 7) Single Leg Kettlebell…