Tuesday, August 30, 2016


Tuesday, August 30, 2016

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:


On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/


Free Double Under Clinic September 3rd at 0915!


 Strength/Skill Schedule:
Monday: Thrusters
Tuesday: Deadlifts
Wednesday: Cindy
Thursday: Low Hang Snatches
Friday: Hero “Bulger”
Saturday: Bench Press
Sunday: Back Squat

Labor Day Weekend Schedule:
Friday: Regular schedule
Saturday: 10am WOD, 11am Open Gym

Sunday: No Classes

Monday: 10am WOD (BJ and Marcus)


Deadlift Singles
4 X 3 at 80% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

Kettlebell Swings 24/16
ABMAT sit-ups
5 burpee penalty any time you put down the KB or stop constant movements on sit-ups
RX+ option: 32/24

This metcon is designed to be SHORT and FAST so you’re fresh for Cindy

Finisher auxiliary work – 3 Supersets:
10 DB Curl (ME)
Barbell Glute Bridges (ME)