Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Dixy Workout of the day. “Helen” 3 rounds for time 400m run 21 kb swings (53,35) 12 pull-ups Intention: under 15 min, scour the Internet for all kind of tips and tricks to getting “the sub 8 min Helen.

Schedule 5:30am-KC 12:00-Dan 4:30pm Strength and conditioning-Patrick 5:30pm-Dan 7:00pm-Dan Workout of the Day, 15 minute AMRAP •12 deadlifts 155/105 •9 box jumps (24/20) •6 push jerks at 155/105 3 MIN REST 9 minute EMOM • 6 hang squat cleans (135 /95) ***3 burpees every time you break

    Sunday’s event at the gym was awesome. Coach Michael and Monica came to help and can back me up when saying that it was a hugely transformative experience for all the women who attended! Schedule 5:30am-Dixy & Michael 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-KC Workout of the Day,  15 Minute AMRAP 30 air squats 18…

Schedule, 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Monster Mash on a 35:00-40:00 *** minute running clock ***(Coach’s choice based on how quickly the class warms up) 1) 4 Rounds Rxd at (115,85) 5 deadlifts 7 hang power cleans 7 front squats 5 push-press REST 5 minutes 2) chipper 50 walking lunges 40 lateral jumps over bar 30 knees to…

  ***Announcement, This Sunday 2/10 and Sunday 2/24 the gym will be hosting 2 events promoting women’s empowerment. This Sunday, myself and the other folks who facilitate Recover-Strong at CrossFit Sirius will use the Recover-Strong methodology to illustrate how high intensity workouts, challenging exercises, and weightlifting can empower anyone when done properly and put into…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Dixy Workout of the Day, ”Almost The Sirius 60” For Time: 60 wallballs (20,14 to 10’,9’) 60 pull-ups 60 box jumps (24,20) 60 burpees 60 kb swings (53,35) 60 double unders

  Tuesday Schedule 5:30am: KC 12:00pm: Dan 4:30pm S&C: Patrick 5:30pm: Dan 7:00pm: Dan Workout of the Day, Really Heavy Grace, For Time: 30 clean and Jerks (185,125) Intentions: review/learn the clean and jerk, practice, and choose a challenging load that allows you to finish the 30th rep under 20 minutes.

  Schedule 5:30am-Dan 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-KC Workout of the Day 3 Rounds For Time: 30 alternating db snatches (50,35) 30 toes to bar

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy “Mash This Up” On a 40 min running clock: I) Chipper 800m Run 50 air squats 800m Run 50 medball squat cleans (20,14) 800m Run Rest 5 minutes II) In any remaining time proceed up the ladder as far as possible 3 thrusters (95,65) 3 lateral jumps over the bar 20…

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm Open Gym-Franco 7:00pm Sirius Burn-Dallas CrossFit Workout of the Day, Partner/Team WOD: in groups of 2 or 3 23 min AMRAP (only one partner works at a time) 40 calorie row 40 Ring Dips or Hand Release Push-ups 40 Power cleans (115,85) 40 burpees with no jump Intention:…