This week, Signing in is going to be the first step in the warm up. Some of you do a great job at signing in for every class. We still have a lot of athletes who aren’t signing in before class and we need to tighten it up. We need you to sign in…

Today we have got prep for 17.4…which, coincidentally, is also 16.4. And again, it looks like Damian has a Crystal Ball! I’m glad Dave Castro has been paying attention to the programming at WildFire. We talk a lot about the “Measurable” aspects of CrossFit. Workouts such as the Baseline, Benchmark WODs like Fran, Annie, and…

It’s hard to believe we are already beginning the 4th week of the CrossFit Games Open. The first 3 weeks have been action packed with some trult inspiring performances and a whole lotta FUN! Let’s keep up the energy going into the 4th week of the Open! REMEMBER: The LIVE Open announcement will now be…

Wednesday, March 15th 2017 Strength: Aww YEAH…we’ve got a GREAT one for you today! Some upper body work followed by a little intensity. Then, there’s nothing like a little Tabata to get you through your hump day! Push Press: 3 Min To find Weight -Then- 3 Sets of 2 Reps with a 30 sec rest…

Tuesday, March 14th 2017 Strength: Alternating Between 5 Front Squats 5 Paralette Pass Through For 5 Rounds WOD: For Time Run, 800 m — then — 3 rounds of: 30 Dips 20 Bumper Plate Ground To Overheads, 45/25 lbs 10 Burpee Onto Plates — then — Run, 400 m

Monday, March 13th 2017 Strength: Deadlift 1 Rep Max 5-3-3-1…1 Today is a GREAT day to lift something heavy! Just remember, tight core, good form, deep breath, and LIFT! WOD: 10 Min AMRAP 20 Double Unders 10 Handstand Push-ups 5 Deadlifts, 225/155 lbs

I LOVE Friday! It means that the weekend is here and we’ve got all kinds of fun stuff going on as the CrossFit Open Competition is in full swing. 17.3 was announced last night, and I must say, it’s quite the programming. A blend of time and task based workout, again, they test similar skills…

  We move from an exercise that requires the MOST amount of technical proficiency to an exercise that requires the LEAST… That’s right, it’s “Meat-Head” Thursday at WildFire CrossFit! Come on in and get your Bench Press on! For the evening’s entertainment, we have the announcement of Open WOD 17.3, TONIGHT at 6pm! Be sure…

Wednesday, March 8th 2017 Strength: Snatch 2-2-2-2-2 WOD: For time: 90 Double Unders 10 Squat Snatches, 95/65 lbs 60 Double Unders 10 Squat Snatches, 115/75 lbs 30 Double Unders 10 Squat Snatches, 135/85 lbs

Tuesday, March 7th 2017 Strength: Behind the Neck Jerk 5-5-3-3-1-1 By starting from behind the neck, we are simplifying the exercise by making it easier to create a straight bar path. This exercise will help improve your mobility too, so if necessary, stay light and always, be smart! WOD: For Time 10-9-8-7-6-5-4-3-2-1 Thruster 95/65 1-2-3-4-5-6-7-8-9-10…

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