Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in. Give a read: http://zusayoga.com/yogaandcrossfit/ ========================================================================== Power Clean 6 x 2 (ME) 50-40-30-20-10 Push Ups Sit upsRead More

Deadlift: 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers. AMRAP 15: 20 walking OH lunges 45/25 Fx: 25/15 15 unbroken wall balls...Read More

Turkish Get Up Technique: 3 x 10 (5 each side) EMOM 21: Min 1: 200 m Run Min 2: 10 T2B Min 3: 5 Power Cleans 80% *Rotating stationsRead More

Bench Press 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers. AMRAP 12: 2 Muscle Ups (bar or ring) FX: C2B pull-ups 6...Read More

“Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe ============================================================================ Snatch (squat) 20 Minutes to find Heavy Single For Time: 120 Double Unders 30 Snatches (squat) at 80% of Strength 120 Double Unders Plank Finisher: Accumulate a 5:00 Plank In the least amount of sets possbileRead More

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ======================================================================== Kipping HSPU Technique OR Rx: 5 x 3 Strict + 5 Kipping FX: 6 x 4 Kipping * Minimal Rest **feel free to scale up to make this more challenging Partner WOD: For time 1K Row...Read More

5/3/1 Schedule: Monday: Back Squat Wendnesday: Snatch (Just so you know) Thursday: Bench Press Saturday: Deadlift =========================================== Back Squat 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training...Read More

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in ========================================================================== “Strict Press 5 x 65%, 75% and 5+ x 85% *When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using...Read More

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated...Read More

Do us and yourself a favor. Never say you are weak. There are no weak members in this place. You should be proud and celebrate every single pound you lift, every meter you run and every skill you attempt. You decided to be strong when you woke up this morning and walked through those doors....Read More