24
Oct
Thursday, October 25, 2018
Thank you to everyone (43 responses) for your extremely valuable feedback on our 2018 member survey! We have reviewed the feedback – click here to review our insight into the most common questions/concerns and changes we are making to our box operations.
Your feedback helps us improve the box in our constant pursuit of excellence – we hope you are excited about the changes you will see over the next few weeks!
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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: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
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Strict Pull Up Development:
RX+: 5 x 3 Weighted Pull ups, Tempo 3010
RX: 5 x 3-5 Pull ups, Tempo 3010
*Coaches Choice for best progressions
Throwdown Wod 2:
4 person team:
Buy In: 15 Rope Climbs 15
(1 person works, 3 rest)
Then,
(2 people work, 2 rest)
100 Front Squats 115/80
100 T2B
100 Front Rack Lunges 115/80
Then,
Cash Out 15 Rope Climbs
(1 person works, 3 rest)