WOD / Events

 

Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE CLASSES: We will be increasing the class cap to 25 and 2 coaches for larger classes.

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Get excited everyone! Here’s your chance to see what CFR7 looks like with 200 members, increased WOD times and Maximal Effort! The “New You” program has brought us over 70 new faces to train for 6 weeks with us. They will start their 2 week foundations course Monday, February 27. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am and 6:45 pm. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.

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Strength for the week
Monday: Long Partner WOD
Tuesday: Back Squats
Wednesday: Bench Press
Thursday: Clean and Jerk
Friday: Open Wod 17.2
Saturday: TBD
Sunday: Push Press

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Partner WOD:
AMRAP 20
100 Double unders
50 walking KB overhead lunges 24/16
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Cal Row

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE FOR CLASSES: We will be increasing the Cap to 25 and staff 2 coaches for capacity classes.

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Power Snatch EMOM 10:
ODD: 4 Power Snatches at 85%
EVEN: 40 Double Unders

For Time:
30-20-10
Overhead Squats 115/80 Fx: 95/66
Hang Power Cleans 115/80 95/65
RX+: 135/95

Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE FOR CLASSES: We will be increasing the Cap to 25 and staff 2 coaches for capacity classes.

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5 RM Front Squat Retest.
Option 1: Perform a 20 Rep Attempt at established 5RM
Option 2: Establish a new 5 RM

20:00

4 Rounds:
200m Run
20 sit-ups
15 C2B Pull-ups FX: Pull-ups
10 pistols FX: Goblet Squats 24/16

Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE FOR CLASSES: We will be increasing the Cap to 25 and staff 2 coaches for capacity classes.

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CrossFit Open Wod 17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
30 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
40 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
50 dumbbell snatches 50/35
15 burpee box jump-overs 24/20

Time cap: 20 minutes

Athletes competing in the Open. Please familiarize yourself with the movement standards. (https://games.crossfit.com/workouts/open/2017#movementStandards)

*CFR7 will hold Open Wods on Fridays                                                                                                                                                                                                  *BCF will hold Open Wods on Saturdays

Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays.  9:00 am WODS to Saturdays.
*RESERVE FOR CLASSES: We will be increasing the Cap to 25 and staff 2 coaches for capacity classes.

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2017 CrossFit Open Wod 17.1 announcement tonight at 7:30 pm. Who’s bringing Doughnuts?

(Members may use either gym to perform the WOD)

*CFR7 will hold Open WODS on Fridays                                                                                                                                                                                                  *BCF will hold Open WODS on Saturdays

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Push Jerk:
5 x 5 (ME)

Row 500m all out sprint as fast as possible
Rest 3 min
Row as many meters as possible in the time it took you to row 1st 500m (all out sprint again) — i.e. If it took you 1:45 then as many meters as possible in 1:45
Rest 3 min
Row the amount of meters you got in part 2 as fast as possible (sprint) — i.e. If you got 460 m then 460m as fast as possible

Fx: 3 x 500m Row (ME)
Rest: 3:00

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

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This week we will be testing our 5RM Back Squat and Front Squat from the 20 Rep squat cycle and Friday we’ll be hitting CrossFit Open WOD 17.1. Don’t forget to hang out with us Thursday night at 6:30 pm to Watch the 17.1 announcement.

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5 RM Back Squat Retest.
Option 1: Perform a 20 Rep Attempt at established 5RM
Option 2: Establish a new 5 RM

20:00

1-2-3-4-5-4-3-2-1
Bar Muscle Ups, Fx: Chest to Bar Pull ups
Squat Snatch @ 80%

Hoping everyone took advantage of the beautiful weather over the week. Now it’s time to grind. This week we will be testing our 5RM Back Squat and Front Squat from the 20 Rep squat cycle and Friday we’ll be hitting CrossFit Open WOD 17.1. Don’t forget to hang out with us Thursday night at 6:30 pm to Watch the 17.1 announcement.

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Strength and WOD Schedule:
Monday: Hang Cleans, rope climbs and DB snatches
Tuesday: Back Squat 20 Rep Retest
Wednesday: Diane
Thursday: Push Jerk
Friday: Open Wod 17.1
Saturday: Front Squat 20 Rep Retest (May change based on 17.1)
Sunday: Power Snatch

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EMOM 15:
Min 1: 5 Touch n Go Hang Power Cleans*
Min 2: 2 Legless Rope Climbs, Fx: 2 Rope Climbs
Min 3: 20 alternating DB snatches*

*choose heaviest weights possible

3 Rounds:
400m run
50 double unders
15/10 Ring Dips Fx: 9/6 Ring Dips

RX+ use high rings for ring dips

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Push Press:
5 x 5 (A, ~80-85%)

30-20-10
Kettlebell Swings 24/16
Push Ups
Sit ups
32/24kg for RX+

50 V ups for time