Saturday October 20th

Dave Rochon October 19, 2018

“TRIFECTA”
Gymnastics

Ring series
5 sets
Set the ring at waist height
Right/Left up alt
Both arms up
Right/Left side to side alt
Both arms out

*If 1 rep of each is too easy, add volume as needed*

Complex
For time:
1-2-3-4-5
1 strict toe to bar/ 1 strict pull up/ 1 strict C2B pull up

rest 30sec

1 kipping toe to bar/ 1 kipping pull up/ 1 kipping C2B pull up

*No butterfly. This is for time to maintain intensity but focus on quality instead of speed*

Accumulate 1min of each:
False grip hang
Ring dip support (low)
Ring support (top)

Weightlifting W8D4 (Testing next week)

Snatch complex
5 sets
1 snatch pull
1 hang snatch
1 snatch balance
1 overhead squat

Clean and jerk complex
5 sets
1 clean pull
1 hang clean
1 front squat
1 jerk

Front squat
5×2

Firebreathers

“DANNY”

20min AMRAP

30 box jumps 24/20
20 push press 115/85
30 pull ups

Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege.

Daniel is survived by his wife, Jenni and daughter, Jojiye.

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October 7, 2021

Next Fundamentals block

Next Fundamentals block (Included with all memberships)

Intro to CrossFit Monday October 25th 7pm. What is CrossFit, culture and everything you need to know to start. Then we’ll finish the session with a classic CrossFit workout.

Fundamental movements Thursday October 28th 7pm. During this session, we’ll cover the 9 CrossFit fundamental movements, squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull and the med ball clean.

Olympic weightlifting/ Gymnastics Thursday November 4th 7pm. The snatch and the clean and jerk, setup, grip, turnover, the finish and everything in between. For the gymnastics, we’ll cover basic shapes, beat swing, pull ups, toes to bar, handstand, rope climbs and more.

These sessions all combined will give you all the information needed to jump in a class.

To register, send us an email at crossfitpyro@gmail.com
June 18, 2020

Friday June 19th

“SHOW ME A PERSON THAT NEVER DONE A MISTAKE AND ILL SHOW YOU A PERSON WHO NEVER DONE ANYTHING”

“MAGISTERIUM”

3 rounds not for time:
Run 400m
5 pull ups
10 push ups
15 squats

*Weight vest on

Strength

Shoulder to overhead
7-7-7-7-7-7-7

Note: Aim for the heaviest total pounds for the sets combined. You can go fixed or build up. You can also go back down. Lift either from the floor or from the rack/jerk boxes. You can also do any style of shoulder to overhead. Shoulder press, push press, push jerk, split jerk or squat jerk.

“QUICKY”

For time:
21-15-9

Dumbbells deadlifts 50/35
Dumbbells squats 50/35

*Two dumbbells
Note: Can you go unbroken? No drops, touch and go for the deadlifts.

Accessory work
Maintenance/Mobility
Pigeon 2min per side
Seated straddle 2min

Mindset
5min meditation
June 17, 2020

Thursday June 18th

“MAGISTERIUM”
5 rounds not for time:
30 double unders
15 squats
15 push ups
15sec handstand hold

Note: The Magisterium program is meant to be done at home. We started this program while still in quarantine with no date as to when the gym would reopen. It is a good program that everyone can do at home with minimal equipment. The goal of this program is to develop skills and work capacity in certain areas. Mastery of double unders and handstand while building stamina and capacity for running, pull ups, push ups and squat volume. All this will lead us to one of the most well known workout, “MURPH” later in July. “MURPH” is 1mile run, 100 pull ups, 200 push ups and 300 squats then run 1mile again. All this while wearing a weight vest. Partition all the reps as needed. This workout requires preparation and that exactly what we’re doing. But there are no shortcuts, hard work, commitment and consistency is key. Let’s go!!!

Baseline strength
E2M10M

5 strict toes to bar

METCON

12min AMRAP

9 sumo deadlift high pulls 95/65
7 box jumps 30/24
5 strict chest to bar pull ups

Pyro weightlifting W3D2
Primer
Hip snatch
5-5-5-5-5

Note: Light and snappy. Tech focus

Power snatch
5-5-5-5-5
*Build up

Snatch balance
3-3-3-3-3
*Build up

Accessory work
Beach body
Bench press 5×5

Core
30 GHD sit ups

Mindset
Meditation 5min

Maintenance/Mobility
10min stretch
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June 16, 2020

Wednesday June 17th

“MAGISTERIUM”
Not for time:
1mile run
Rest 5min
1mile run

*If you have a weight vest, wear it

“OMAR”

For time:

10 thrusters 95/65
15 bar facing burpees
20 thrusters 95/65
25 bar facing burpees
30 thrusters 95/65
35 bar facing burpees

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Accessory work
Core
3min plank hold

Gymnastics
1min front planche hold

Mindset
5min meditation

Maintenance/Mobility
Stretch 10min
June 16, 2020

Tuesday June 16th

“MAGISTERIUM”

3 rounds not for time:
400m run
15 push ups
30 squats

Strength X skills
Every 3min for 15min

5 shoulder press (from the ground)

Then

Every 3min for 15min
5 deadlifts (double overhand)

Note: Build up to max
**Between each set, perform 50 single unders, 30 double unders or 10 triple unders

Pyro weightlifting W3D1

Clean and jerk complex
7 sets

1 clean pull
2 hang cleans
1 thruster
2 jerks

*Build up
Note: Completely stand up after your 2nd hang clean before performing the thruster

Accessory work
Mindset
Meditation 10min

Maintenance/Mobility
15min
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June 14, 2020

Monday June 15th

“RISE ABOVE THE STORM AND YOU WILL FIND THE SUNSHINE”

“MAGISTERIUM”
3 rounds not for time:
50 double unders
15 squats
10 push ups
5 bent over rows

Note: Good warm up for today’s workout

“RANDY”

For time:

75 power snatch 75/55

Rest 5min

75 toes to bar

*Every time you break, perform 10 push ups (this is only for the toes to bar, not for RANDY)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

“RANDY” being a benchmark on it’s own, it should be your focus for today’s workout. Don’t hold anything back for this hero workout. Rest 5min then perform 75 toes to bar, knee raises or situps. Basically, today’s workout is 2 separates scores, RANDY on its own and total time.

Time intent: 5 to 10min for Randy and 5 to 10min for the toes to bar. Total time for both, approximately 15 to 20min

Accessory work
Beach bod
Barbell bicep curls 3×12

Note: Good finisher for today’s workout

Maintenance/Mobility
Twisted cross 1min per side
Pigeon 1min per side
Seated straddle 3min

Mindset
Meditation 5min
June 14, 2020

Sunday June 13th

Strength

Front squats
5-5-5-5-5

Note: No METCON today. Just some pure lifting. Front squats are from the ground so you’ll need to either power clean or squat clean the barbell first. If you squat clean, it counts as your first front squat. Rest as needed between sets but aim for approximately 2 to 3min max. Perform a few warm up sets and start your first set around 50% of your max. Let’s have fun, enjoy each other’s company and hangout. It’s important to understand the value of “heavy” days on their own. We don’t need to do high intensity every day. The nervous system needs a break from those more than you think. Besides, most of us need to ease back into lifting. After all, we’ve been away from the gym for 3 months.
June 13, 2020

Saturday June 12th

“TRIFECTA”

On a continuous running clock:

0-10min Gymnastics
For time:
21-15-9

Strict handstand push ups
Strict pull ups

10-20 Weightlifting
For time:
“SQUAT ISABEL”

30 squat snatch 135/95

20-30 Firebreathers
For time:

200 double unders
50 toes to bar
25 deadlifts 135/95

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