WOD / Events

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by Tucker, BJ and Ashley. Thanks!

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Power Clean
Find Heaviest Touch and go Double
2 Power Clean + 3 Hang power Cleans
18:00

AMRAP 8:
8 Deadlifts 185/125, 135/95
24 Double Unders
8 Hand Release Push ups

We are so excited to have a Community CrossFit Movie night! t. Thanks to Mike Cocoran from CrossFit Mill street, we have the opportunity to watch The Fittest on Earth Documentary at the Angelika Theater in the Mosaic District of Merrifield at 7:30 pm. There may still be seats left.

You can reserve tickets here: https://www.tugg.com/events/fittest-on-earth-a-decade-of-fitness-p9qk

Angelika: https://www.angelikafilmcenter.com/mosaic/cinema-info

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Push Press:
5 x 5 @ 80-85% of 5RM

Beginners: 5 x 5 (A)

Partner WOD:
6 Rounds (3 rounds each, alternating rounds):
20/18 Cal Row
15 Front Squats 135/95, Fx: 115/80
10 Box Jump Overs 24/20
*Feet can touch the top of box
*Partners must tag in/out
Cap: 20 min

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by Tucker, BJ and Ashley. Thanks!

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Hope everyone has grabbed their Tickets for The Fittest on Earth Movie Night at the Angelika theater this Thursday at 7:30 pm.

You can reserve tickets here: https://www.tugg.com/events/fittest-on-earth-a-decade-of-fitness-p9qk

Angelika: https://www.angelikafilmcenter.com/mosaic/cinema-info

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Back Squat EMOM 10:
3 reps @85-90% of your 5RM

5 Rounds for time:
50 Double Unders
4 Shoulder to Overhead 135/95, Fx: 115/80
3 Bar Facing Burpees (over the bar at BCF)
2 Power Snatches 135/95, Fx: 115/80
1 Strict Muscle Up Fx: 3 Strict Pull ups

RX+ 155/105

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

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Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by Tucker, BJ and Ashley. Thanks!

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

Hope everyone has grabbed their Tickets for The Fittest on Earth Movie Night at the Angelika theater this Thursday at 7:30 pm.

You can reserve tickets here: https://www.tugg.com/events/fittest-on-earth-a-decade-of-fitness-p9qk

Angelika: https://www.angelikafilmcenter.com/mosaic/cinema-info

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Weighted Pull Ups
5 x 5 (A: at challenging weight)
Fx: Unweighted, or Strict development 

4 Rounds of 1:00 Stations
Box Jumps 24/20
Burpees
Overhead Lunges 45/25
Abmat Sit ups

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting Today. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by Tucker, BJ and Ashley. Thanks!

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

Hope everyone has grabbed their Tickets for The Fittest on Earth Movie Night at the Angelika theater this Thursday at 7:30 pm.

You can reserve tickets here: https://www.tugg.com/events/fittest-on-earth-a-decade-of-fitness-p9qk

Angelika: https://www.angelikafilmcenter.com/mosaic/cinema-info

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Monday: Hero WOD: “Holleyman”
Tuesday: Weighted Pull ups and Stations
Wednesday: Back Squat
Thursday: Push Press
Friday: Clean Complex
Saturday: Bench Press
Sunday: Handstand Push Up

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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Split Jerk
Find a heavy single

AMRAP 8:
8 Deadlifts 155/105, Fx: 135/95
8 Pull Ups
8 Hand Release Burpees

Free Mobility Clinic Today at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.

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Partner WOD
1 Mile Run w Medball 20/14, Fx:14/10 (Share 1 MB) 1
100 Thruster 45/35
100 Double Unders
100 Kettlebell Swings 24/16
100 Cal Row

Can’t Stand the rain option:
1K Row
100 Thruster 45/35
100 Double Unders
100 Kettlebell Swings 24/16
1K Row

Overhead Walk with Unstable Bar:
Accumulate 100 M of Heaviest walk

Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.

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Front Squat
5 x 4 reps @85-90% of 5RM (Or 5-10# heavier than last week)

Beginners: 5 x 5 (A, add 5-10# from last week)

Death By:
1 Burpee
1 Hang Power Cleans 155/105 Fx: 115/80
*EMOM Increase 1 rep for both Movements

Free Mobility Clinic Saturday, April 22 at 1:00 pm. Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym.

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Strict Press:
4 x 10 (ME)

AMRAP 15:
400m Run
15 Overhead Squats 135/95, Fx: 95/65
15 Toes to Bar