WOD / Events

Come taste of some awesome food. Tuesday, October 10 from 5:30pm-7:30 pm. Meet Dan and find out how to Mighty Meals can make eating healthy simple!

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Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm

Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.

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Strength/Skill Schedule:
Monday: Giant Sets/ Thrusters and Burpees
Tuesday: Back Squat
Wednesday: Gymnasty Intervals/ AMRAP21
Thursday: Hang Power Clean Complex
Friday: Deadlift/ Team Series WOD 4
Saturday: Hero WOD “Jason”/Push Jerk
Sunday: Bulgarian Split Squats

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4-5 Sets of:
10 Barbell Goodmornings* (A)
10 Ring Rows with :02 pause at floor and top
10 Toes to Kettlebell (with negaitve to floor/ straight legs if mobility permits)

*challenge yourself with this weight
*Rest as needed

9-15-21 reps of:
Thrusters 95/65, Fx: 75/55
Bar-Facing Burpees (BCF-Bastards)

Finisher:  4 x 100m Sled Drag (A)

No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am. Open Gym from 11-noon.

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Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm

Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.

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Bench Press
3 x 10

Barbell roll-outs
3 x 10

4 x 500 m row sprints
rest 2:00

Record total time (including the 6 min of rest time)

Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm

Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.

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No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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Strict Press 3 x 7 (ME)

Every 4:00 for 24:00 Perform:
400m run
10 Pull ups
10 Box Jumps 24/20
10 Ring Dips

Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm

Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.

============================

No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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Rope climb technique
OR

Team Rope Climbs:
RX: 30 Climbs for time
Fx: 20 For time

Remember tall socks for leg protection!

Death By:
Power Clean and Jerk 135/95, Fx: 95/65

*starting at 1 rep. Increase rep by 1 each movement EMOM until unsuccessful
*6:00 Minimum
*Once out, 10 burpees each round until all athletes have finished

Optional Finisher:
For time:
RX+: 500 double unders
RX: 400 double unders
FX: 250 double unders

Overhead Squat
3 x 5 (ME)
*Superset with 10 Jumping Air Squats
*From the Rack

AMRAP 8:
2-4-6-8-10, etc until end of AMRAP
Hang Power Snatch 115/80, Fx: 95/65
Handstand Push Ups, Fx: 1 abmat

RX+ with 135/95, deficit HSPU

No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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Ring Muscle Up Technique

RX: 5 min AMRAP of Max Muscle Ups

Slow and controlled movement to build strength and to work on proper positions. In order: – Negatives – Pull & Pause – Pull & Transition – Pull, Transition, Support

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‘Rankel’
20 Minute AMRAP:
6 DL (225/155)
7 Burpee Pull-ups
10 KB Swings (32/24)
200m Run
*compare 12/5/2015

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

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Congratulations to Coach Nicole and Sam (Femininely Badass AF) on their First Place finish in the RX female/female divison at SuperFit DC this weekend. Its been a long time come! Outstanding work ladies.

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No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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20 min for 3 Sets:
10 Front Rack Barbell Lunges (In place from the floor)
10 Barbell Rows
10 Single Leg Glute Bridges (10 each side)
10-20 Hollow Rocks

Tabata (rotate stations every 4 minutes):
Double Unders
Goblet Squats (choose a challenging weight)
Atomic Sit-ups with a bumper plate
Box Jumps (go small or go tall)

No score – work fast and furious

Proverbs 3:5-6 Trust in the LORD with all your heart, and do not lean on your own understanding. In all your ways acknowledge him,  and he will make straight your paths.

Congratulations and job well done to all the competitors from CFR7  that competed at SuperFit DC. Many thanks to all of the community members that can by to show their support and cheer us on!

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No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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Strength/Skill Schedule:
Monday: Split Jerk
Tuesday: Front Rack Lunges/accessory
Wednesday: Ring MU technique, Hero WOD “Rankel”
Thursday: Overhead Squat
Friday: Rope Climb Tech/ Death by C&J
Saturday: Strict Press
Sunday: Bench Press/ Row Intervals

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Split Jerk:
Find a 2 RM
*From the Rack

10 Rounds for time:
1 Strict MU Fx: 1 Strict C2B Pull up + 1 Strict Ring Dip
3 Squat Cleans 165/115, Fx: 115/80
5 Hand Release Push Ups

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Giant Set:
Seated Dumbbell Press 3 x 10
Ring Rows 3 x 10
Hollow hold 3 x :30
*rest as needed

60m Handstand Walk Buy in:
Then 3 Rounds for time:
20 WBS 20/14
30 abmat Sit Ups
40 Double Unders