Thursday, August 23, 2018


Thursday, August 23, 2018

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Check this out! Reasons why  CrossFit Athletes need Yoga:


Reminder – AM vs. PM Throwdown and Summer BBQ is this Saturday (hosted by BCF)! Come cheer on your friends and enjoy some awesome BBQ from Rocklands! Final food count is required by noon on Thursday. If you plan to attend the throw down and eat free BBQ, please update your response in the Facebook event by Thursday 10am! Thanks!!
Rope Climb Technique:
RX+: 15 Ascents for time
Rx: 12 Ascents for time
Fx: 9 Ascents for time:
5 Rounds for time:
6 Front Squats 165/110, Fx: 135/95
12 Toes to Bar, Fx: 8 T2B
Finisher: AAB Intervals
In groups of 4 athletes:
Sprint for 20 sec, then rotate