CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

I started CrossFit 6 plus years ago on my 50th birthday.  It was my version of a “mid-life crisis” 🙂 It has totally changed my life in more ways than I could have ever imagined. Little more than a year ago I had a my left hip replaced.  I had “bone on bone”and I was in...Read More

Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ==================== EMOM 10: Odd Minutes: Max Reps Kipping HSPU (feel free to go to a deficit) Even Minutes: 40 Double-Unders (or 1 minute of practice) 2 RFT:* 800m Run 20 Over-The-Bar...Read More

EMOM 8: Deadlift x 3 reps *Build up to a heavy Touch and Go triple over the course of 8 sets For time: 21-15-9 Power Cleans (155/105#) (Fx = 115/80#) V-Ups RX+ = 185/125# Rest 2:00 For time: 21-15-9 Kettle-Bell Swings (32/24 KG) (Fx = 24/16 KG) Ring Push-ups (Fx = Push-ups) Score = Total...Read More

Back Squat Every 3 for 15 (5 sets): 10 x 60% 8 x 70% 6 x 76% 4 x 82% 2 x 86% AMRAP 10: 10 Power Snatch 95/65, Fx: 75/55 15 C2B Pull-ups, Fx: pull-ups 20 Overhead Squats 95/65, Fx: 75/55 60 Double-Unders Finisher (optional): 3 Sets: 20 Reverse DB Lunges 50/35 (2 Dumbbells)...Read More

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More