The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first...Read More
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events...Read More
**Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! Who should sign up? – athletes with any current injuries – anyone interested in identifying potential flexibility/mobility issues that may affect his or her ability to properly perform CrossFit movements/lifts ***There...Read More
Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ============================= Back Squat EMOM 10 2 Back Squats ME AMRAP 12 8 box jumps, 30/24 (32/26 at BCF) Fx: 24/20 10 shoulder to overhead 135/95 Fx: 115/80 12 kettlebell swings, 32/24 Fx:...Read More
***Next Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! ================================================ Muscle Up Technique: RX: 30 for time *100 Meter Run every broken set Fx: 30 Jumping Muscle Ups 2-4-6-8-10-12-10-8-6-4-2 OH Lunge 45/25 (In place) Burpees to Plate Atomic Sit up...Read More
***Next Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! ================================================ Touch and Go Power Snatches 5 x 3 (ME) *working sets start at 75% 2.5-5# heavier than last week EMOM 15 Min 1: 2 Rope Climbs 15″ Min 2: 3...Read More
***Next Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! ================================================ Front Squat 5 x 5 (A: 5# heavier from 2 weeks ago) Pat’s WOD: Patilac 40/30 Chest to Bar Pull-ups 75 double unders 50/40 Calorie Row 75 double unders 40/30...Read More
***Next Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot! ================================================ KB Single Leg Deadlift 4 x 12 (6 each side) AMRAP 20 400 m Run 30 ABMAT sit-ups 20 Box Jumps Overs* 24/20 10 Deadlifts 225/155 Fx: 185/135 *can jump...Read More
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ====================== “Grace” For time: 30 clean & jerks, 135/95 *Compare: 8/10/2015 Cap: 8:00 Power Clean & Jerk 5 x 1 (ME) *working sets start at 70% Finisher: 600 M Sled Drag *Moderate Weight/ should be able to...Read More
Strength/skill Schedule: Monday: Bench Press/weighted pull-ups Tuesday: Bench Mark WOD/Clean & jerks Wednesday: Single leg DL Thursday: Front Squat Friday: Power Snatches Saturday: Muscle up technique Sunday: Back squats ======================================= Superset: 3 x 5 (A ~80%) Bench Press 3 x 5 (Across as heavy as possible) Weighted Pull ups Run 200m 20 KBS 24/16 20 Ring Dips Run 200m...Read More
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