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Pyramid CrossFit and Conditioning posted on Facebook

A little PCF 6 Week Body Composition Challenge update.
As if this morning David L has the most points for the men with Brian a close second. For the ladies Ashley is in the lead with Linda only two points back. I have been hearing of some positive changes in last 16 days of the challenge so far. Keep up the good work guys.

Pyramid CrossFit and Conditioning posted on Facebook

GRACE
(Time)
Another WOD that the New Kids are asking you to submit so they can get an idea of heat schedules is Grace. Scale it as needed. Remember these are just to give them an idea. You won’t be expected to lift the Rx’d weight in Grace to compete so don’t stress it. :)

Also don’t forget to get your shirt orders in to me by the end of the week so we can get them in time.

Met Con:
WOD 1
Grace
30 Clean and Jerks (135#/95#) Post your time as MM:SS.

then..

Part 2:
1 mile KB carry 28/20kg
Write your time for this part in the comments section.

http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140617

Pyramid CrossFit and Conditioning posted on Facebook

Fight Gone Bad
(Reps Benchmark)
‘Fight Gone Bad!’

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20′ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ‘rotate’, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140517

Pyramid CrossFit and Conditioning shared a link on Facebook

https://www.aboxabove.com/signup?id=533488e7c47e0d8f2b000014

Pyramid CrossFit and Conditioning posted on Facebook

Pyramid CrossFitters as most of you know we will be doing the fundraiser for Coach Debbie over at the initiative Friday evening at 6pm. I would like to get a headcount of who all is going this Friday evening to do the WOD or even just show up and bring a plate of food and make a donation. Ty has posted the workouts and the competition leaderboard for this event. I will follow up with a link so you can sign up there. Even if you’re not competing it be awesome to see you sign up and help her out.

Pyramid CrossFit and Conditioning posted on Facebook

Bench and Partner WOD (Time) PCFer’s. Some of you know Debbie over at CrossFit Initiative. She has a rare form of cancer and needs help getting to the right doctors. Next Friday evening there will be a Potluck and if you want to a WOD as well. I think it would be awesome if us as a of come together and support a fellow CrossFitter and coach by stopping by. We will NOT have evening classes NEXT Friday at PCF. That is APRIL 4th. We will be having class over at initiative. Come get a workout in, enjoy some food and most of all support Debbie. Friday Night Challenge. April 4th. 6pm. Wear pink, bring a paleo potluck dish and come WOD in honor of Debbie. Strength: Bench Press Rest 2-3 minutes between sets: * Set 1 – 50% 1-RM x 5 reps * Set 2 – 75% 1-RM x 3 reps * Set 3 – 85% 1-RM x 1 rep * Set 4 – 90-95% 1-RM x 1 rep * Set 5 – 1-RM * Set 6 – 1 RM Met Con: In teams of 2, partners alternate to complete three sets each of: 400 Meter Run 50/30 Push-Ups http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140331

Pyramid CrossFit and Conditioning posted on Facebook

A fun interval Met Con (Reps) You all did great on 14.3. I feel the most important thing about this past WOD was that there was no back injuries. This WOD had a lot of deadlifts and potential to do some damage if done wrong. That shows you all can hit a CrossFit WOD like this and even hit PR’s while being smart and knowing your limitations. Good job PCFer’s. Also we are now taking orders for the newly designed shirts and tank tops this week. As well as the PCF PR/Journals order. The shirts are $25.00 and Books are $15.00. Strength/Skill: Hand stand Push Up technique then 5 Rounds of Max Handstand Push Ups (scaled with feet up on a box or KB Push Press) Met Con: 3 Minutes: Max Rope Climb (Scale with Rope Pulls) 1 Minute Rest 3 Minutes: Max 3 Toes to Bar 12 Air Squats 1 minute rest 3 minutes Max burpees http://PyramidCrossFitinSouthReno.rxgymsoftware.com/index.asp?page=results&pageid=1&startdate=20140317

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General Information

NamePyramid CrossFit and Conditioning
OwnerBill Duvall
Websitewww.pyramidcrossfitcondition...
Phone775-378-9798
Emailbill@billduvall.com
Address5655 Riggins Court
Reno, NV 89502

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McMinnville CrossFit IMUA shared an image on Facebook

4 days past her due date! Come on baby Hazel...we want to meet you!!!

Molly Eledge published the post Paleo Churro Ice Cream Sandwich on Nutrition WOD
Paleo. Churro. Ice Cream. Sandwich. WAAAH?! Yeah- you read right! And don't let the whole "paleo"...
McMinnville CrossFit IMUA shared an image on Facebook

Coming soon! Bring a friend and let's get ready for some football!!!

Kristy Parrish published the post King Kong Apparel: Generation Gym Bags Are Built for a Lifetime on Tabata Times
How many of you have gone through more than two gym bags in the last year? Or three? Or even four?...
Beaverton CrossFit posted an article
CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/7/2/likeagirl #likeagirl

Beaverton CrossFit posted an article
CrossFit 101 shared a link on Facebook

http://crossfit101.com/waiting-exhale/

CrossFit Los Gatos posted an article
CrossFit Excellence shared a link on Facebook

Check out the pain faces, the tires, the farmer carry...

CrossFit Excellence posted an article
Berkeley CrossFit posted an article
mindcoach published the post Confidence and High Intensity Performance on
[pullquote align="right"]Sound familiar? "You want to be confident, since you know this is critical...
Morgan Hill CrossFit shared a link on Facebook

week5 wod4 http://wp.me/p3Bc8L-jj

CrossFitOfFremont posted an article
Berkeley CrossFit posted an article
Tracktown CrossFit shared a link on Facebook

7-3-14 http://wp.me/p4qBhj-bm

CrossFit 101 posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Thursday, July 3 SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3×8 2. Ring Supports 3×8 3. Ring Rows 3×10 4. False Grip Hang 2x …

CrossFit Oakland posted on Facebook

Thursday is a Recovery Day!

Telegraph CrossFit shared a link on Facebook

Thursday 7/3/2014 WOD http://www.telegraphcrossfit.com/thursday-732014/

Telegraph CrossFit posted an article
CrossFit Ashland posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - Mobility with Roskopf Guest Mobilizer this evening! This guy knows how to have a good time! View Public Whiteboard: http://bit.ly/1vzh78F Metcon (No Measure) Expect some smashing, rolling, twisting, turning, laughing, crying and overall goodness happening to your crusty tissues!

Max Fitness CrossFit posted on Facebook

7/3/14 Come in, work on a skill! Make up a WOD.

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

CrossFit the Den posted an article
Beaverton CrossFit posted on Facebook

Mobility Thursday night. July 3rd. 6:30pm - guest/substitute mobilizer! This guy's gonna tear you apart! Have a blast gang! RWR.

CrossFit Sweatshop posted an article
San Carlos CrossFit shared a link on Facebook

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/07/03/kevins-climb-completed/

San Carlos CrossFit shared an image on Facebook

Lots of snatches tomorrow #crossfit #snatch #fit #fitness #exercise #lift #wod #pr #crossfitgirls @mjett74

San Carlos CrossFit shared an image on Facebook

Working on our base. #crossfit #rowing #fit #fitness #wod #lift #exercise @mmaclean01

CrossFit All Terrain posted an article
Concord CrossFit shared an image on Facebook

Welcome some new faces :-) great job tonight Courtney, John and Megan!!!

CrossFit Grants Pass posted an article
CrossFit West Santa Cruz shared a link on Facebook

Matt http://wp.me/suz1A-matt

CrossFit West Santa Cruz posted an article
Beaverton CrossFit posted on Facebook

Great work at the track tonight....tough session

CrossFit Potrero Hill posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - CrossFit View Public Whiteboard: http://bit.ly/TQiSCw Main WOD Around the World (No Measure) 5 movements @ 70% 1 min each for 30 min Olympic lifting Clean and Jerk (1 clean + jerk each 90s ; add 10# until fail ) Perform 1 clean + jerk each 90s, add 10# ; until fail...rest 5 min , repeat...try to meet or beat it Men start - 135 Women -95

Telegraph CrossFit shared an image on Facebook

Working on Jerk Balances for warmups and position work in tonight's Weightlifting Class

Rogue Valley CrossFit shared a link on Facebook

*REMINDER* Holiday Schedule: NO CLASSES FRIDAY OR SATURDAY & NO KIDS BARBELL CLASS THURSDAY NIGHT

Eugene CrossFit posted an article
Westside Bend CrossFit shared an image on Facebook

There is a limited schedule for the 4th of July. We are going to be shut down for the evening classes (4, 5:30 and 6:30). Morning schedule will be the same. Have a great 4th of July!

Rogue Valley CrossFit posted an article
CrossFit Mill Valley shared an image on Facebook

Worlds colliding to save lives. Juggling for Jude #poweredbymammoth

CrossFit All Terrain posted on Facebook

Unfortunately the game has been canceled tonight everyone

CrossFit West Santa Cruz posted on Facebook

Athletes, remember that the Firecracker Race will be running on July 4th at Harvey West. You'll need to park a couple blocks away and walk or run to the 9am class. :-)

Anonymous shared a link on Facebook

7/3/14 http://wp.me/sWAja-7314

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=735577119822185&id=163071317072771

CrossFit 209 Sport posted on Facebook

What will you be making for your 4th of July BBQ??? Let's hear it!! https://m.facebook.com/story.php?story_fbid=410308475776149&substory_index=0&id=271313329675665

CrossFit Excellence shared an image on Facebook

So much of what I teach in OLY training summed up in this picture. Study it. Do it.

CrossFit 209 Sport shared an image on Facebook

https://m.facebook.com/story.php?story_fbid=284606848385040&id=148284738683919 More info on knee pain!!

CrossFit 101 shared a link on Facebook

Scamper Pics are up!

CrossFit West Santa Cruz shared a link on Facebook

Super short read with great tips.

Anonymous posted an article
saulj shared a link on Facebook

Not saying anything, just saying...

The Shipyard CrossFit shared an image on Facebook

And today, we met Kalsu....