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  • Programming: Week of June 24th - 29th, 2019

    Programming: Week of June 24 th – 29 th , 2019

    Monday, June 24 th , 2019

    Warm Up:
    100m run > 10 Slow Med Ball Squats (hold at bottom) 100m run > 10 Slow Good Mornings (hold at bottom) 100m run > 10 Slow Samson Stretch (hold at bottom & reach overhead) 100m run > 10 med ball clusters Working running technique
    4 X 300m Med ball runs (100m jog into the 200m around the building rest 2 min) WOD:
    400M Run 50 Dumbbell Goblet Squats, 50/35 lbs ~~THEN: 2 rounds of: 25 Wall Balls, 20/14 lbs 25 Dumbbell Hang Cleans, 50/35 lbs ~~THEN: Rest 5 mins THEN: 400M Run 50 Dumbbell Goblet Squats, 50/35 lbs ~~THEN: 2 ....

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  • Programming: Week of June 17th - 22nd, 2019

    Programming: Week of June 17th - 22nd, 2019 Monday, June 17 th , 2019
    Warm Up
    : 400m run 4 rounds Tabata jump rope then 4 rounds ground to overhead with light plate 25/10 Strength
    : Max Set of Strict Handstand Push Ups Then: Multiply Total Strict Handstand Push Ups by .25 to get the number of Strict Handstand Push Ups you will do for 5 sets AND Multiply that number by 3 to get the total number of Kipping Handstand Push Ups you are doing for 5 sets. 5 rounds of: Strict Handstand Push-ups Kipping Handstand Push Ups WOD #1
    : 7 Min AMRAP 1 Kipping Handstand Push-up 1 Toes-to-bar 1 Back Squat, 135/95 lbs Add 1 Rep to Each Round ....

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  • Summer Swolestice: Part 1 at WildFire CrossFit

    Summer Swolestice: Part 1 at WildFire CrossFit
    If you haven’t signed up for Part 1 of the Summer Swolestice, get signed up. It’s going to be a lot of fun and an event you don’t want to miss! What it’s all about…
    First and foremost, it’s about having FUN and being able to participate in an event with people you may not always get to take class with. Ultimately, it’s about bringing the Community together and building relationships. Yes, we want people to do their best and get the best result possible. It always amazes me how an event like this will bring out the best in people. That said, if someone needs to make an ....

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  • Summer Swolestice Part 1 This Friday - Programming: Week of June 10th - 15th, 2019

    This FRIDAY, June 14 th is the 2 nd Annual Summer Swolestice Part 1 at WildFire CrossFit! The Swolestice is a 3 Part Series where we get together for some good ol’ fashion, in-house, competition, friends, family, Food & FUN! Get your partner and get ready to compete and then stick around for food & drinks to celebrate giving it your best. It’s going to be GREAT!
    Programming: June 10 th – 15 th , 2019
    Monday, June 10 th , 2019

    Warm Up
    : 2 rounds 5 Push ups on med ball, 5 Med ball lemon squeezers, 5 Med clean over the shoulder, 5 High jump over the med ball Burgner Warm up
    Hang Power Clean- 5-4-3-2-1 WOD:

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  • Programming: Week of June 3rd - 8th, 2019

    Programming: Week of June 3 rd – 8 th , 2019

    Monday, June 3 rd , 2019 Warm up:
    3 rounds 10 shoulder shrugs in HSP 20 single unders 10 squat and reach (bottom of the squat reach into overhead position) Bring Sally up barbell Strength:
    Thrusters 3-3-3-3-3 WOD
    : 10 Min AMRAP 6 Strict HSPU 12 Thruster 115/75 24 Unbroken Double Unders Tuesday, June 4 th , 2019 Warm up
    : 10 row strokes 15 second samson stretch each leg 10 strokes 15 sec up dog hold 15 sec down dog hold 10 strokes 15 sec free standing couch sit holding rear foot/ per leg Strength
    : Curtis P 1-1-1-1-1 WOD
    : 3 Min, AMRAP 3 Power Cleans 135/95 4 Front rack ....

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  • Programming: Week of May 27th - 31st, 2019

    Programming: Week of May 27 th – 31 st , 2019
    Monday, May 27 th , 2019 – Memorial Day
    “ Murph
    ” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Complete in some way, shape, or form, For Time Tuesday, May 28 th , 2019 Warm Up
    : 3 Rounds 150m Straight Leg Row – Reach for it 10 Front to Back Leg Kicks – Holding onto Rig 5 Down Dog Stretch 10 Side to Side Leg Kicks – Holding onto Rig 5 Up Dog Stretch 10 Goblet Side Lunge – Get Heavier Each Round Strength:
    Tempo Deadlift: 3-3-3-3-3 WOD:
    3 rounds, 1 min per station, of: Row Calorie AbMat Sit-up Bike Calorie Superman Kettlebell Russian Twist

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  • 5th Annual Fire & Ice Timeline, Recap, Results, and THANK YOU's

    WHAT AN INCREDIBLE WEEKEND!! The 2019 Fire & Ice Competition is in the books and it was an amazing day!! Friday, May 17 th, 6:30pm – 9:30pm: Judges Meeting & Setup Evening classes were just finishing up as our incredible group of volunteers started showing up to make the final preparations for the next days festivities. Coaches Chris Stasik (Head Judge) & Chris Kern (M.C.) briefed the judges on the workouts. They went over the movement standards on the 3 main WODs plus the Floater and answered questions to make sure all the judges were on the same page, while other volunteers started organizing the equipment and getting the gym ready for the start of the ....

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  • "Murph" Next Week - Programming: Week of May 20th - 25th, 2019

    Next Monday, May 27 th , 2019 is Memorial Day, and you know what that means!! THAT’s RIGHT, we have the honor and privilege of doing the Hero WOD, “Murph”. For those of you who don’t yet know, “Murph” is the very first Hero WOD named after Navy Seal, Lieutenant Michael Murphy, who fell in the line of duty during the war in Afghanistan in 2005. He was awarded the Medal of Honor , the highest honor the United States Military has to give, as well as a Purple Heart, for his actions. We are proud of the strong relationship CrossFit has had since the very beginning with the armed forces who have always had a tradition of excellence when it ....

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  • Every Day is Different at WildFire CrossFit

    One of the founding principals of the CrossFit Philosophy is that our workouts are constantly varied. What that means is that every day, we are changing things up. From the exercises we do, the time domains and intensity levels, the rep schemes, and even that day’s focus, changes daily. One thing that stays consistent is that, on average, 4 out of 5 days each week we are going to do a warmup, some sort of strength, and then the WOD, or, Workout of the Day. While there is consistency to this, it still gives us a lot of leeway to change things up too. Usually when we do strength work, it will be a certain number of sets and reps, an EMOM, where we do a certain number ....

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  • Preparing You for "Murph" on Memorial Day at WildFire CrossFit!

    Memorial Day is in 2 weeks, and at WildFire CrossFit, we are going to celebrate with a Hero WOD. In fact, not just any Hero WOD, we are going to do THE Hero WOD, “Murph”. Hero workouts are named after fallen members of the military and first responders to honor the sacrifice they made. These workouts are longer, heavier, and more challenging than most of the workouts we do daily, and “Murph” is where it they all started. Named after Lieutenant Michael Murphy, a Navy Seal, was killed in Afghanistan in 2005 during operation Red Wing. He put himself in a position, knowing he would be under heavy enemy fire, to get a radio signal so he could call for ....

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