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Monday 03.27.2017 – Deload week day 1 of 5

an amazing group of people came together for 17.5

Monday 03.27.2017 – Deload week day 1

For Time:
21 – 15 – 9
Hang Cleans 52k/ 35k rx+: 60k/ 45k
Back Squats – Same Bar
Knees to Elbows

Important Announcements:

So this week guys if you couldn’t tell from the title we are starting our Deload week. What that means is we are just lowering the amount of exercise workload we are doing this week. It is EXTREMELY important in order to give our bodies a break and a chance to heal. This DOES NOT mean you can take days off this week. Deload week is just as important as 1 rep max week (just minus some of the fun). After this week is over we will be back to some heavy lifting so it is important that we get you guys back to 100% hence the deload!

I have another important announcement to make…… 

Some of you guys in the morning may have seen Megan Miller shadowing Coach Bryce during classes last week. That is because Megan is on her way to becoming a Crossfit Fire Coach! Megan will be shadowing Coach Bryce and I over the next few months as well as spending time learning as much as possible. She has been coming to Crossfit Fire for well over a year now and she wants to take it to the next level by helping people through their fitness journey. We are extremely excited to help her any way we can and we know she will make an amazing coach one day soon!

Saturday 03.25.2017

Crossfit guys hanging out

Saturday 03.25.2017

Olympic Weightlifting 8:00 am
Squat Clean EMOM x 20 min
1 – 10 min x 1 rep – build up in weight
11 – 20 min x 1 rep – Maintain weight

Behind the Neck Split Jerk
3 sets x 1 rep @ Heaviest Weight Possible

Team Saturday – 9:00 am
20 min AMRAP: In Teams of 3 rotate each rd
11 Pull Ups
11 Cal Bike
11 T2B

Friday 03.24.2017

Josh Pham doing 17.5

“Open WOD 17.5”

10 Rds For Time:
9 Thrusters rx:43k/29k sc:29k/20k
35 Double-Unders sc: 35 Singles

Don’t forget guys Final Friday Open Event starts at 5:30pm! We ask that all Crossfit Fire members attend and bring as many people with you as you can!!!

Thursday 03.23.2017

Phil in a little bit of pain after 17.1

Thursday 03.23.2017

Warm Up:
Coaches Choice

8 min EMOM x Cal Bike
sc:8/6 rx:10/8 rx+:12/10

rest 3 min

8 min EMOM x Cal Row
sc:8/6 rx:10/8 rx+:12/10

rest 3 min

8 min EMOM x Burpees
sc:8 rx:10 rx+:12