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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

Wednesday 03.22.2017

Wednesday 03.22.2017

Warm Up:
500 m row/ 400 m run/ 1:30 Jump Rope
3 rds of
10 m Walking Lunges
10 m Spider man Lunges
10 KB Romanian Deadlifts

Strength:
Front Squat + Back Squat (no break between the 2)
EMOM x 10+10 – 8+8 – 5+5 – 3+3 – 1+1

10 min AMRAP:
10-20-30-40-50-60-70…. etc
Double Unders / sc: 2 x singles
5-10-15-20-25-30-35…. etc
Wall Ball Throw Sit Ups 20/14

Reminder:

Tshirts will be here Friday night for those of you who registered for the Open. Make sure you come to 5:30pm to workout, cheer on others, and grab your tshirt! Sign up sheet for food is on the board across from the water. Family and Friends are invited!

Tuesday 03.21.2017

How everyone felt after 17.1

Tuesday WOD

Warm Up:
:20 sec on/ :10 sec off x 6 rds each of
Bike
Row
Ball Slams 30/20
Seal Jacks

Partner WOD In Teams of 2
For Time:
1000 m row
60 Bench Press 60k/45k rx+:80k/60k
1500 m row
40 Bench Press
2000 m row
20 Bench Press

Important Notice:
Friday 03/24/2017
This Friday will be our last Open WOD for the year of 2017. We ask that you guys all come to the 5:30pm class for this final workout. Invite your friends and family to come watch and encourage you while we kick this WOD’s ass. There is a sign up sheet for you guys to choose what to bring in. If you want to bring something that isn’t on there please do!
First heat will start at 5:30pm make sure you guys come in early to warm up!

Monday 03.20.2017

such an amazing community showed up for Open 17.4

Monday

“Monday Thruster Fun”

Warm Up:
Coaches Choice

Strength:
Thrusters E2M x 10-8-5-3-1 @ Ascending Weight

For Time:
15-12-9-6-3
Thrusters 52k/35k
3-6-9-12-15
Burpee Box Jump Overs 24/20

Congratulations to Jessica Marsh on 52 weeks straight

Jessica Marsh posing in between workouts at Crossfit Fire

Congrats Jessica Marsh for coming everyday (never missed a day) for 12 months!

I remember when you started 12 months ago and you weren’t able to even do an air squat let alone Toes to bar or anything else you can easily do now.

It was definitely a struggle for you in the beginning, but you never complained or back down!

You came everyday and tried a little harder than the last day.

Now not everyday was great for you and not everyday did you destroy the workout, but you CAME EVERY DAY NO MATTER WHAT!

That is how people become successful in Crossfit and in Life!
By showing up every single day and giving everything that you can!

You are an inspiration to all of us!

You have made tremendous progress over the last 12 months that we have all seen.
We are even more excited to see what you can accomplish over the next 12 months!

CF Fire ladies

Saturday 03.18.2017

Rachel and Coach Bryce completing 17.4

Olympic Weightlifting:

Power Snatch
5 sets x 3 reps @ 80% – 85%

Overhead Squat
Work up to Heaviest Weight for 1 rep

Team Saturday:

“Open 17.4”
If you haven’t complete 17.4 then today is your day!

“Team Saturday WOD”
It’s a surprise!