2 big events! T-shirts! Targets!

2 big events! T-shirts! Targets!

2 big events! T-shirts! Targets!

Take a look at that WOD today and you’ll see that we have some Wall Balls headed your way.  Ever wonder just exactly how high your shots should be?  Questionable no-reps?  Wonder no more!  There are now wall ball targets on the wall so you know just exactly how high the standard should be.

This should also help improve your accuracy since you have a specific shot to aim for instead of just a generic area or line.  Just aim for the middle of the ball to hit the lightning bolt, and you’re all set!

I mentioned it on Friday’s blog post, but just incase you hadn’t heard, we’re only having one special WOD on Labor Day.  Monday, September 7 at 10am we’ll have one big CrossFit jam where we will perform the “Hotshots 19” Hero WOD in honor of the 19 fallen fire fighters who gave their lives in Arizona in 2013.  It’s become tradition, and I hope you all can make it before you go enjoy the rest of your holiday!

Next up…the wait is finally OVER!  T-shirts are IN!!  If you pre-ordered yours, come get it in the office from one of our coaches.  If you didn’t reserve yours with the pre-order, check them out in the Pro-Shop where we have limited quantities in the most popular sizes.

We also have another major gym wide event coming on Saturday, September 26.  We’ll have our first gym wide “Trial by Fire” Firebreather’s Test-in since February of 2014!  It’s been a year and a half since the last time we asked any of you to put yourselves to the test.  This is your chance to get into that Advanced Class on Thursdays and see just how far your training has come!

In the meantime, no better time than the present to get at it…


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PULLING STRENGTH:

3 SETS: Same movements as last week – but adding scapular retraction emphasis on row pull for 3 counts!

A1: Tempo Pendlay Rows @ 20X3 x 4-6 Reps; rest in rotation
A2: Tempo Neg. Pull Ups @ 90J1 x 3-4 Reps; rest in rotation

WOD: Pushing Endurance – 5 SETS (20 MIN TIME CAP):

NOTE the movements which say UNBROKEN (UB) MUST BE UB. Therefore, you must scale your loads, AND accommodate your recovery needed to get UB sets (eg. you MAY have to rest 60-90 sec between rounds!).

20 UNBROKEN WALL BALL SHOTS (20/14)
10 UNBROKEN PUSH UPS (or Box Push ups or Roll Ups)
5 RING DIPS (Or 10 Box Dips or 10 Banded Tricep Pull Downs Extensions)
1 ROPE CLIMB (or descending plank)

Fusion (7:00am & 6:30pm):

PART 1: 2 MIN SHUTTLE RUNS + 2 MIN ROW + 2 MIN JUMP ROPE x 2 SETS

PART 2: PARTNER LADDERS – YOU GO I GO (28 MINUTE PROGRAM)

Partners face off and mirror each others’ sets.

STATION 1: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP):

BURPEES

REST 1 MINUTE / ROTATION

STATION 2: BREAKOUT CINDY:
EMOM 6 – PARTNERS ALTERNATE :30 WORK / :30 REST CYCLE OF MOVEMENTS

P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)
x
2 SETS (6 MINUTES)

REST 1 MINUTE / ROTATION

STATION 3: 6 MINUTES (1/1-2/2-3/3-4/4…etc. AMRAP):

BOX JUMP / STEP UPS

REST 1 MINUTE / ROTATION

STATION 4: BREAKOUT CINDY:
EMOM 6 – PARTNERS ALTERNATE :30 WORK / :30 REST CYCLE OF MOVEMENTS

P1 :30 RING ROWS / :30 REST (While P2 does :30 Ring Rows)
P1 :30 PUSH UPS (or mod.) / :30 REST (While P2 does :30 Push Ups)
P1 :30 AIR SQUATS / :30 REST (While P2 does :30 Air Squats)
x
2 SETS (6 MINUTES)


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: CLEAN DRILLS:

A: Clean Pull Unders (speed under bar)
EMOM x 4 SETS – 3 Reps x Clean Pull Unders

B: Halting Clean Deadlift (2 Count Pause @ knee) + Finish + Extension
EMOM x 4 SETS – 2 Reps x Halt. CDL + Finish + Extension

C: POWER CLEANS – DRILL WOD (5 MIN)
Reinforce Stance, Grip, Position, Pulls. Put it all together for Power Cleans (above parallel).

Do 1 x POWER CLEAN EVERY 20 SECONDS for 5 MINUTES (Total of 15 PC’s).

WOD: AMRAP 12 MINUTES:

2 MUSCLE UPS (Sub 4 x Pull Ups + 4 x Dips)
4 HSPU (Sub Seated Floor DB Press)
6 KB SWINGS (32kg/24kg)

Fitness (6:30pm):

Strength, Technique & Development: THE POSTERIOR CHAIN!!! THE DEADLIFT:

2 SETS:
A1: BB Good Morning (light bar) x 6-8 Reps; 2 Sets
A2: Low Box Glute Bridges x 6-8 Reps; 2 Sets

B: Light Deadlifts @ 50% (or less) 2 Reps EVERY 15 SECONDS x 6 sets

C: 3 SETS: Deadlift Clusters (3.3.3) – “.” signifies 10 second rest between sets

WOD: 3 ROUNDS FOR TIME:

30 Double Unders / or 60 Singles
30 KB RUSSIAN SWINGS
15 KB GOBLET SQUATS