WOD / Events

Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year!  We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days.  Every week we will post the top 5 leaders in the gym!  Have fun and get fall fit!

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Snatch:
20:00 to Find a Heavy Double

Barbell Conditioning:
For Time:
10 Snatches 115/80 Fx: 75/55
8 Snatches 135/95 Fx: 95/65
6 Snatches 155/105 Fx: 115/75
4 Snatches 185/125 Fx: 125/85
2 Snatches 205/140 Fx: 135/95
15:00 Cap
*Courtesy Comp Train
*Power or Squat as needed

Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year!  We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days.  Every week we will post the top 5 leaders in the gym!  Have fun and get fall fit!

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Split Jerk:
Find a Heavy Single
*From the Rack

AMRAP 4:
15 Cal Row
15 Shouder to Overhead 115/80, Fx: 95/65
Rest 2:00
AMRAP 4
15 Toes to Bar
15 Burpees
*coaches note: Athletes can be staggered to start at different elements.

Labor Day Weekend Schedule: Monday, 9/4. 10:am WOD only. No Cap!

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Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year!  We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days.  Every week we will post the top 5 leaders in the gym!  Have fun and get fall fit!

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Strength/Skill Schedule:
Monday: “Bulger”
Tuesday: Split Jerk
Wednesday: Snatch Doubles
Thursday: 1RM Back Squat
Friday: Pull ups, Aerobic Short Distance Test
Saturday: Deadlift/ “Macho Man”
Sunday: Snatch Balance

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“Bulger”
10 rounds for time:
Run 200m
7 chest to bar pull ups
7 front squats, 135/95
7 handstand pushups
Compare: 9/13/2016 and 7/14/15

Coaches note: if classes are large, have athletes share barbell and HSPU station and run a stagger

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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Labor Day Weekend Schedule: Monday, 9/4. 10:am WOD only. No Cap!

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Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year!  We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days.  Every week we will post the top 5 leaders in the gym!  Have fun and get fall fit!

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Deadlift
5 x 5 (A)

10 min AMRAP:
20 Wall balls* 20/14
20 Kettlebell Swings* 24/16
40 Double unders*
*3 burpee penalty each time you break on the movement

September Attendance Challenge!

Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year!  We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days.  Every week we will post the top 5 leaders in the gym!  Have fun and get fall fit!

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Labor Day Weekend Schedule: Monday, 9/4. 10:am WOD only. No Cap!

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For Time
10 Overhead squats 155/105, Fx: 115/80
10 Box jump overs 24/20
10 Thrusters 135/95, Fx: 95/65
10 Power cleans 205/125, Fx: 135/95
10 Toes to bar
10 Burpee muscle-ups, Fx: Burpee Pull ups
10 Toes to bar
10 Power cleans 205/125, Fx: 135/95
10 Thrusters 135/95, Fx: 95/65
10 Box Jump overs 24/20
10 Overhead squats 155/105, Fx: 115/80

Athletes change the weight on their barbell

Finisher (if time):
Handstand walking practice

Schedule additions: We now have Open gym at 0700 on Monday, Wednesday and Friday mornings. More opportunity for gains!

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September Attendance Challenge!

Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year!  We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days.  Every week we will post the top 5 leaders in the gym!  Have fun and get fall fit!

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Establish a new 1 RM Front Squat
30:00

5@50%, 3@60%, 2@70, 2 @ 80, 1@85, 1@90, 1@95, 1@100%, 1 at PR no more than 3 Maximal Attempts

Rope Climbs (remember to wear your tall socks!):
Rx: 12 Rope Climbs for time 15″
Fx: 8 Climbs for time 15″
RX+ 5-8 Seated Cimb from the Floor 15″
Technique work for those learning to rope climb

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1 Timothy 4:8 For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

Schedule additions: We now have Open gym at 0700 on Monday, Wednesday and Friday mornings. More opportunity for gains!

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Town Hall Nutrition Challenge Meeting: Thursday, August 31st at 6:30 pm  

• RP Powerpoint presentation provided by RP (projector needed)
• Points of discussion: details of challenge including information on templates, meal prep, rules and teams
• Tasks to be completed: Identifying Teams and Team Leaders
• FAQ’s and Q&A

*Note: You may purchase your templates in advance of the meeting or wait until after attending if you have questions/concerns to address.

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In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province.

He is survived by his father, John; mother, Carrie; and wife, Erin.

First posted July 6, 2005

“JT”
21-15-9:
Handstand pushups
Ring Dips
Push ups
*Compare to 5/4/2016″

Death by 10 meters

Schedule additions: We now have Open gym at 0700 on Monday, Wednesday and Friday mornings. More opportunity for gains!

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

Town Hall Nutrition Challenge Meeting: Thursday, August 31st at 6:30 pm  

• RP Powerpoint presentation provided by RP
• Points of discussion: details of challenge including information on templates, meal prep, rules and teams
• Tasks to be completed: Identifying Teams and Team Leaders
• FAQ’s and Q&A

*Note: You may purchase your templates in advance of the meeting or wait until after attending if you have questions/concerns to address.

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Strict Press
5 x 5 (ME, Heavier than 8/14)
15:00

00:00-05:00
Perform 21-15-9
Row Cals
Push Jerks 115/80, Fx: 95/65
*Rest 1:00
06:00-11:00
Perform 15-12-9
Burpees over Bar
WBS 20/14
Rest 1:00
*12:00-17:00
Perform 12-9-6
Chest to Bar Pull ups
Thrusters 115/80, Fx: 95/65
*coaches note: Athletes can be staggered to start at different elements. No score for this workout, just have fun and go hard!

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

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Town Hall Nutrition Challenge Meeting: Thursday, August 31st at 6:30 pm  

• RP Powerpoint presentation provided by RP
• Points of discussion: details of challenge including information on templates, meal prep, rules and teams
• Tasks to be completed: Identifying Teams and Team Leaders
• FAQ’s and Q&A

*Note: You may purchase your templates in advance of the meeting or wait until after attending if you have questions/concerns to address.

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Front Squat/Back Squat Cycle
6 x 2/4 @ 98%
Rest 3:00-4:00 between sets

Goat Work:
Practice Skills and drills to improve your challenging Movements
*Kipping Technique
*Handstand Push Ups
*Pull Ups and Muscle ups
*Mobility