WOD / Events

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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1 mile Run

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Every 12:00 for 36:00 (3 sets):
2000m Row
100 Double-Unders

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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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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Summer’s here and we want you in the best shape of your life. Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you sign up!

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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Bench Press (20 minutes)
5-5-5-5-5 + 1 set of max reps at last week’s 20 RM weight or 60%

AMRAP 14: RX+: weight vest
800m Run buy-in then max rounds of Cindy.
5 Pull-ups
10 Push-ups
15 Air Squats

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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Every 2:00 for 16:00 (8 sets):
Squat Snatch x 3 reps (start at 60% and build over the course of 8 sets to a heavy 3 rep, not touch-and-go)

Death by Thrusters 75/55
*20 minute cap; If you fail a round of thrusters, rest for one minute . Then Perform 6-10 burpees every minute until last Athlete finishes.

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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AMRAP INTERVALS: On a running clock:
7:00 – AMRAP
Buy-In: 400m Run
10 Power Cleans 95/65,  Fx: 75/55, Rx+ = 175/115
10 Handstand Push-Ups, Fx: Push-ups

Rest 3:00, until the clock reaches 10:00 and then…

7:00 – AMRAP
Buy-In: 400m Run
8 Power Cleans 115/85, Fx: 95/65, Rx+: 185/125
8 Handstand Push-Ups

Rest 3:00, until the clock reaches 20:00 and then…

7:00 – AMRAP
Buy-In: 400m Run
6 Power Cleans 135/95, Fx:115/80, Rx+: 205/135#)
6 Handstand Push-Ups

Auxillary strength/stability
3 Sets:
DB Row x 20 reps (10 each arm)
Single-Arm Standing Inverted KB Press x 20 reps (10 each arm)