y Schedule: 5am Conditioning-KC 5:30am CrossFit-KC 12:00pm CrossFit-Dan 4:30pm Barre-Dallas 5:30pm CrossFit-Dan 7:00pm CrossFit-Dixy Workout of the Day ****some loved lifting on Tuesday’s, some hated it, and some didn’t care…but hopefully everyone who made it at least 80% of the time improved their Weightlifting mechanics and can demonstrate that improvement today! I) Snatch: 15 minutes…

Schedule: 5am row and 5:30am Cf-KC 12:00pm-Dan 4:30 barre-Dallas 5:30cf-Dan 7:00pm cf-Franco I) spend 15 minutes working on your overhead position. Movements can be but are not limited to: banded overhead presses, strict presses, dumbbell presses with hold, walking with load locked out overhead. II) 10 min AMRAP: push push push 10 burpees 10 push-ups…

I) Strength: DEADLIFT 1) Accessory and warmup 3 rounds done as a circuit ***loads are recommended, may scale up or down as needed 1:00 wall sit  5 stiff legged deadlifts (155,105)***stand on a 45# plate if possible to add a deficit 3 sumo deadlifts (155,105) 2) Working sets ***no touch and go, each rep is…

I) Deadlift Program Warmup and accessory: 3×5 weighted goodmornings 3×4 per leg single leg kb Romanian deadlifts deadlift warmup sets (2-3) Deadlifts: take note, these are NOT touch and go Reps. Each rep should be pulled from a dead stop, try to keep hands on the bar and take no longer than 3-4 seconds to…

Active Recovery I) mobility and ROM work II) endurance: for time or at comfortable pace 1,000m row 100 sit-ups 100 du’s/200 singles 1 mile run

What is Sirius? Other than being a satellite radio station it’s a star colloquially known as the “Dog Star.” When Kasey and I first merged our training styles into a plan for a business we planned to be known as CrossFit PASS, PASS being an acronym for power, agility, strength, and speed. Fortunately, the name…

-Saturday’s class is going to be fun, it’s a tough mainsite WOD! Hit today’s with the appropriate level of intensity for you. Friday= 15 minute AMRAP 10 KB swings (53,35) 10 box jumps (24,20) 10 hand release push-ups ***scale up with ring dips if so inclined

For those who like to know, we are deloading from heavy pulling and overhead work this week. Emphasis is on work to rest management with light load and gymnastics movements. We’ll be front squatting twice…one heavy day and another at lighter load/higher volume. Enjoy! I) EMOM X 10***task=successful work to rest and improving grip strength….

I) STRENGTH/SKILL 10 minute EMOM odd: 3 strict + 7 Kipping Toes to bar (demonstrate strict movement going up and coming down, try to string the next 7 together without dropping from the bar)/scale this movement with strict knees to chest and kipping knees to chest Even: 20 air squats (make these perfect! Chest up, eyes fixed…

Get Inverted I) SKILL (12-15 min) Handstand progressions: coaches will take athletes through skill work. Work on proficiency beyond current skill level. Examples: Tripod to wall supported headstand Tripod to headstand Kicking up to wall supported handstand Wall supported handstand push-up negatives w/abmats Lateral handstand walk on wall Freestanding handstand with spotter Handstand walking II)…