Thursday, October 4, 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: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

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Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 @70%, 1 @75%, 3 sets 80%
% Based on 1RM C&J

4 rounds for time:
400m Run
10 Hang Power Cleans 155/105, Fx:115/80
10 Push Jerks 155/105, Fx: 115/80