Free Radical Box

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

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

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