Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Today’s O.G. is Ryan “New Daddy” Doughty. “It has been a incredible journey for myself getting better everyday that I came to the gym. The reason I joined and stuck with CFR7 has been BJ and the coaching as well as the fellow athletes at the gym. BJ is one of the best coaches in the area hands down and I love being challenged every day at the gym. It also has been amazing to watch some of the members improve tremendously in such a short amount of time and has always been motivation for me to come back and get stronger as well. Thank you for the fun memories as this is my last month at CFR7 has I will be moving away to a bigger place to make room for the equipment for my newest CF member Kayleigh Regina Doughty.

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7/13 Front Squat Back Squat
4 x 7/13 @ 70%
Rest 2:00 between sets

5 Rounds for time:
6 Power Cleans 135/95, Fx: 115/80
6 Bar Facing Burpees
200 Meter Run

RX+: 165/110