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
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor “JT” 21-15-9: Handstand pushups Ring Dips...Read More
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ======================================================================== Snatch (full) 18 Minutes to Find Heaviest Double 4 Rounds for time: 20/15 Cal Row 20 KB Step ups 24/16 (one KB. must hold it in suitcase carry) 24/20 20 KBS 24/16Read More
Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in ========================================================================== EMOM 12: Odd: 3 TNG Power Snatches 70-80% (Technique/quality) Even: 10-15 Hollow Rocks Amrap 4: 400 M Run ME HSPU FX: Wall Walks rest 2:00 Amrap 4 400 M Run ME RIng Dips Rest 2:00 Amrap 4 400 m Run...Read More
Back Squat 5 x 40%, 50% and 60% * NO MAX EFFORT LIFTS. 5 exactly at the percentages Amrap 6 x 2: 10 KB SDHP 32/24, FX: 24/16 10 Box Jumps 30/24 (32/26 at BCF), FX: 24/20 Rest 2:00 between AmrapsRead More
Team Work Warm up. 3 sets of: 15 Partner WBS 20 MB pass Sit Up Rest :90 between sets Partner WOD: 6 rounds (3 rounds each): 12-9-6: Calorie Row Burpees over the rower Cap: 25 minRead More
Strict Press 5 x 40%, 50% and 60% * NO MAX EFFORT LIFTS. 5 exactly at the percentages 8 min AMRAP: 8 OHS 115/80 Fx: 95/96 8 Chest to Bar pull-ups Fx: pull-upsRead More
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