Free Radical Box
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Functional Fitness fun
Wednesday Feb 10th
We're posting here in case we missed you on CrossFit Pyro.
We're excited to announce that we will do a workout Thursday March 3rd at the Mount Pleasant community hall at 1900hrs. Free to all current members, 10$ for non members. Make sure you tell all your friends and family. There is no limit to the attendance so let's make this huge. If you have any questions just call us or send us a message. Also, don't forget about our swimming day Feb 20th. Here's the WOD:
Strength
Deficit deadlift 3-3-3-3-3
METCON
For Time:
21-18-15-12-9-6-3
Chest to bar pull ups
Shoulder to overhead 95/65
02/08/2016
Last post on free radical box. Moving forward, all posts will on the CrossFit Pyro page or at www.crossfitpyro.com
Thank you for your incredible support.
Front rack mobility
CrossFit Open 11.5
20 minutes AMRAP
5 power cleans 145/100
10 toes to bar
15 wall balls
CrossFit PYRO Ignite your potential
Today, we're introducing the wod video demos. Look for them from time to time.
15 min AMRAP
1 bear complex (1 power clean, 1 front squat, 1 shoulder to overhead, 1 back squat, 1 shoulder to overhead) 95/65
1 gymnastics complex (1 push up, 1 knee to elbow, 1 toe to bar, 1 pull up)
2 bear complex
2 gymnastics complex
3 bear complex
3 gymnastics complex
Keep adding 1 of each until you run out of time
15 minutes mobility and stretch.
Saturday Feb 6th
Strength
Power sn**ch 3-3-3-3-3
METCON
For time:
9 bar muscle ups
21 push jerks 115/85
7 bar muscle ups
15 push jerks 115/85
5 bar muscle ups
9 push jerks 115/85
Friday Feb 5th
Run or row 10,000 meters
Tuesday Feb 2nd
Strength
Sn**ch grip deadlifts 5-5-5-5-5
METCON
8 min
Row for distance
4 min rest
8 min AMRAP
50 double unders
2 rope climbs (start seated on the ground)
Monday Feb 1st
Strength
Overhead squat 10-5-3-1-1-1-5-10
METCON
10 minute AMRAP
5 strict handstand push ups
10 one hand kettlebell russian swings alt
Sunday Jan 31st
Partner workout
Strength
10 minutes to establish heaviest push press double from the rack
Score= add the 2 partners heaviest lifts together
METCON
For time:
In a team of 2, share the work as needed
100 wall balls 20/14
100 Kettlebell swings 53/35
100 cal row
100 abmat situps
Saturday Jan 30th
No classes. Back at it Sunday 1000 and 1100
If you have some spare time do this:
For time:
Run 3k
Rest 5 minutes
Run 1k
Rest 5 minutes
Run 1k
Post your total time including the rest periods in the comments
Friday Jan 29th
Strength
Clean and Jerk 1-1-1-1-1-1-1
METCON
5 rounds for time:
5 L-pull ups
10 hang power cleans 95/65
15 front squats 95/65
Thursday Jan 28th
Congratulation to Damian for completing the fundamentals! Looking forward to see you in class soon.
Skills
Muscle up tech work
Sn**ch tech work
METCON
"AMANDA"
For time:
9-7-5
Muscle up
Squat sn**ch 135/95
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Website
Address
821 19th Avenue NW
Calgary, AB
T2M0Z4
Opening Hours
| Monday | 6pm - 9pm |
| Tuesday | 6am - 7am |
| Thursday | 6pm - 9pm |
| Friday | 6pm - 9pm |