Sorry! Lots to post and I’m finally getting the chance to sit down and write.

  • Firstly, congratulations to all of you who either got close to or pr’d their front squat today!
  • This week’s monster mash workout will NOT be on Friday. The mash will now be a part of “Fran and Flapjacks” on Saturday…which, if you choose to exercise the following option by doing it as a partner WOD, will be the first ever Sirius Partner Mash! What a way to celebrate 5 years of fitness and fun.
  • Coach Dallas’s Stretch Class is unfortunately cancelled this coming Sunday 10/7/18. Coach D has some family obligations to attend to. But once that class resumes the following week I highly encourage more of you to try and make it. If you want less back, knee, hip, shoulder, and wrist pain then start dedicating time for learning how to stretch and then by golly stretch more 🙂

Thursday Schedule:



4:30pm Strength and Conditioning-Patrick

5:30pm Open Gym-Dixy

7:00pm Sirius Burn-Dallas

CrossFit Workout of the Day:

1) Learn, review, prepare, and practice Snatching. For the purposes of today’s training, utilize either power snatches and/or squat snatches as needed to complete the WOD.

  • Train positions
  • Use 1 rep set-up and execution for practice, working up in load to the workout weight

2) 3 Rounds for Time,

  • 10 snatches (135,95) (Squat or Power)
  • 20 burpees


-Advanced athletes should be able to finish this workout extremely fast if it’s done rxd. If both of the movements are in your wheelhouse consider making the WOD harder by either going heavier than 135,95 or making every snatch a full squat snatch. That will add a layer of difficulty that should slightly slow the athlete down and keep them challenged

-Intermediate athletes should go rxd or lower the load just enough so that the snatches can at least be done as quick singles. Perform round 1 cautiously by slowing down the burpee speed. Doing the first 20 burpees too quickly will negatively affect your round 2 snatches. Time intention=Under 11 minutes

-Beginner athletes should shorten the snatch range of motion by eliminating the “first pull”. By not having to focus on the initial lift from the ground to the top of the knee, the athlete can do hang snatches to focus on the 2nd and 3rd pull. Coaches should emphasize creating triple extension from the hang position with the newer athletes.

CategoryDaily WOD, WOD Blog
Write a comment:


Your email address will not be published.