Thusday, November 8, 2018
Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.
Courtesy By
Check out this article ‘I Transformed My Body—And Life—With CrossFit And Yoga’ featured in Women’s Health Magazine.
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We are excited to announce this Saturday, November 10th at 10am monthly WOD for kids ages 8-12. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids. Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids
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“HSPU Test Day”
Rx+ = 10 min AMRAP deficit of 4”/2”
Rx = 10 min AMRAP HSPU.
Kipping HSPU technique for those that don’t have it.
EMOM 20 (4 sets):
Min 1 – 10 Alternating DB Snatch 50/35, Fx: 35/20, Rx+: 70/50
Min 2 – 2 Rope Climbs, Fx: 1, Rx+: 3
Min 3 – 12/9 Calorie Ski, Fx: 10/8 Cal, Rx+: 15/12
Min 4 – 12 Burpees Fx: 10 Burpees, Rx+: 15 Burpees
Min 5 – 12/9 Cal Bike, Fx: 10/8, Rx+: 15/12