Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: Bench PressesFilthy FiftyPower SnatchesBack SquatsClean & Jerk ComplexSnatches+GymnasticsDeadlifts Congratulations to Coach Brandon and Casey! Strength: Every 1:30 for 4 Rounds of Each, AlternatingStation 1: 5 Bench Press (ME)Station 2: 5 Pendlay Row (ME) Conditioning: 5 Rounds for Time5 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)10 Hand Release Push-ups100 Meter SprintRead More

Strength: EMOM 12Min 1: 3 Strict Toes-to-Bar with 3 second negative + 6 Kipping Toes-to-BarMin 2: RestMin 3: 3 Strict Pull-ups with 3 second negative + 6 Kipping Pull-upsMin 4: Rest Fx:Min 1: 1 Strict Toes-to-Bar with 3 second negative + 4 Kipping Toes-to-BarMin 2: RestMin 3: 1 Strict Pull-up with 3 second negative +...Read More

Strength: E3MOM 211 Snatch Pull + 1 Squat Snatch + 2 Hang Squat Snatch (ME) Conditioning: For Time50 Double Unders 10 Deadlifts (275/185)(205/135) 50 Double Unders 10 Deadlift (225/155)(185/125) 50 Double Unders 10 Deadlift (225/155)(185/125) 50 Double Unders 10 Deadlift (185/125)(135/95) 50 Double Unders 10 Deadlift (185/125)(135/95) Time Cap: 13:00 MinutesRead More

Strength: Back SquatE3MOM 15Set 1: 4@75-80%Set 2: 4@75-80%Set 3: 4@80-85%Set 4: 4@80-85%Set 5: 4@80-85% Conditioning: AMRAP 4: 25 Wall Balls (20/14)25 Abmat Sit-Ups Max Reps Burpees Rest 4:00 AMRAP 4: 25 Abmat Sit-Ups 25 Burpees Max Reps Wall Balls (20/14) Rest 4:00 AMRAP 4: 25 Burpees 25 Wall Balls (20/14) Max Reps Abmat Sit-UpsRead More

Strength: E3MOM 21Power Clean + Hang Power CleanSet 1: 75%Set 2: 80%Set 3: 80%Set 4: 85%Set 5: 85%Set 6: 85%+Set 7: 85%++ Percentages based on 1RM power clean. Conditioning: For Time30 Suitcase Step-Ups (50/35)(35/20)5 Strict Handstand Push-ups (Fx: Kipping)20 Suitcase Step-Ups (50/35)(35/20)10 Strict Handstand Push-Ups (Fx: Kipping)10 Suitcase Step-Ups (50/35)(35/20)15 Strict Handstand Push-Ups (Fx: Kipping)...Read More

REMINDERFlex on the Mall is this Saturday! Come support all the CFR7 and BCF teams competing! Strength: Beginners: Rope Climb Technique RX+: 12 Legless Climbs for time RX: 12 Climbs for time Fx: 8 Climbs for time Conditioning: AMRAP 2150/40 Calorie Row40 Russian Kettlebell Swings (32/24)(24/16)30 Box Jumps (24/20)20 Dumbbell Power Snatches (50/35)(35/20)10/7 Ring Muscle-Ups,...Read More

Strength: E2MOM 161 Push Press + 2 Push Jerks (ME) From ground or rack. Conditioning: 3 Rounds ofAMRAP 310 Burpees over the Bar10 Thrusters (95/65)10 Toes-to-barRest 3:00 Start where you left off each round.Read More

Overview of the Week Monday:Tuesday:Wednesday:Thursday:Friday:Saturday:Sunday: DeadliftsShoulder-to-Overhead ComplexRope ClimbsPower Clean ComplexBack SquatsSnatch ComplexStrict Gymnastics Strength: Deadlift4 @ 75-80% 4×4 @ 80-85% Rest 2-3 minutes between sets. Conditioning: 3 Rounds For Time400 m Run15 KB Sumo Deadlift High Pull (24/16)20 In Place KB Goblet Lunge (24/16)Read More

———————————————————— Clean and Jerk ComplexE3MOM 21 1 Squat Clean + 1 Front Squat + 1 Push Jerk (ME) 5 Rounds400m Run20 Toes to Bar (Fx: 15 Toes to Bar)10 Strict Handstand Push Ups (Fx: 10 Kipping HSPU)Read More

Is Shoulder Pain or Lack of Mobility Keeping You from Achieving the Overhead Lifting Performance You’re Working for in CrossFit? If you’re having difficulty or pain with any of the following:-Performing a snatch or getting into a back rack position-Doing ring dips or handstand pushups-Getting comfortable sleeping or even reaching behind your backMaybe you’re not...Read More