WOD / Events

Don’t look to others to inspire you. Be the inspiration you were seeking for others.

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Muscle Up Technique:

RX: 3 x 4-6 with :03 hold at top (rest 1:00)
Fx: 10 x 1

4 Rounds:
400 m Run
10 Power Cleans Rx: 155/105, Fx: 135/95
(RX+185/125)

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

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Clean and Jerk
5 x 2 (ME)
*Not touch and Go

Superset:
Front Squat 5 x 3 (A)
Strict Ring Dips 5 x 5

30 HSPU for time

We are starting a gymnastics cycle where you will see at least 5 gymnastics finishers each week (as well as additional gymnastics movements in WODs). Some of these finishers will be completed during the 1 hour WOD, and others athletes will be able to finish after the WOD (obviously optional). We are hoping to see some big gains in our gymnastics stills (including endurance on movements) in the next 2 months!

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Partner Wod:
AMRAP 30:
1 partner works at a time:
1k Row
30 Front Rack Lunges 115/80, Fx:95/65 (in place)
40 Barfacing Burpees
50 Abmat Sit ups

30m Handstand walk for time (skip this if your shoulders need a break)

We are starting a gymnastics cycle where you will see at least 5 gymnastics finishers each week (as well as additional gymnastics movements in WODs). Some of these finishers will be completed during the 1 hour WOD, and others athletes will be able to finish after the WOD (obviously optional). We are hoping to see some big gains in our gymnastics stills (including endurance on movements) in the next 2 months!

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High Hang Snatch (Squat)
5 x 2

3 Rounds for Time:
25 Wall Ball Shots 20/14 (5 burpee penalty for breaking WBS)
15 Deadlifts 225/155, FX:185/125)
5 Rope Climbs Fx: 3 Rope Climbs

100 push-ups for time
Fx: 50

Congratulations to our athletes who competed in the 5th Annual BCF/CFR7 vs. CFSA Throwdown!

All of the athletes had fun and put up some excellent performances! It was a great time with CF South Arlington and we’d like to thank everyone who came out to support. Check out the results of our BCF and CFR7 athletes below.

Individual Men:
1st Place: BJ Peyton
2nd Place: Marcus Ford

Individual Women:
1st Place: Claire Reynolds
4th Place: Nicole Nieves

Teams:
1st Place: BCF/CFR7 Red -Anastasia, Liza, Mark D, Tucker
2nd Place: BCF Black – Meg C, Beth C, Jeff C and Ken

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Strength/Skill Schedule This Week

Monday: Push Press
Tuesday: Hang Snatch
Wednesday: Partner Wod
Thursday: Clean and Jerk
Friday: Muscle Up Tech
Saturday: Bench Press
Sunday: Deadlift

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Push Press
5 x 3 (ME)

AMRAP 15:
20 Goblet Squats 32/24, Fx: 24/16
15 Push ups
10 Box Jumps 30/24, Fx: 24/20
200 m Run

We are starting a gymnastics cycle where you will see at least 5 gymnastics finishers each week (as well as additional gymnastics movements in WODs). Some of these finishers will be completed during the 1 hour WOD, and others athletes will be able to finish after the WOD (obviously optional). We are hoping to see some big gains in our gymnastics stills (including endurance on movements) in the next 2 months!

Finisher: 50 pull-ups for time (if athlete hits it in 1 set, they should add 5 reps to the target)

Yoga with Claire 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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Front Squat:
6 x 2 (ME)

4 rounds:
:40 work/ :20 rest
Station 1: KBS 32/24, Fx: 24/16
Station 2: Burpees
Station 3: OHS 75/55
Station: 4: Atomic Sit up 25/15

Today at 12 pm: Mobility Clinic with Coach Marcus

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Today at 2! Get excited BCF/CFR7 and CFSA members! We’re stoked to announce the 5th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! CFR7 will be hosting the competition! Bring some beers and friends and support our community!

https://www.facebook.com/events/171128683312451/

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800 m Run
20 HSPU Fx: HR Push Ups
30 Power Snatches Rx: 95/65, Fx: 75/55
100 Double Unders Fx: 50 Double Unders
30 Power Snatches Rx: 95/65, Fx: 75/55
20 HSPU, Fx: HR Push Ups
800 M Run

Saturday, October 15th at 12 pm: Mobility Clinic with Coach Marcus

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Saturday, October 15th at 2! Get excited BCF/CFR7 and CFSA members! We’re stoked to announce the 5th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! CFR7 will be hosting the competition! Bring some beers and friends and support our community!

https://www.facebook.com/events/171128683312451/

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Deadlift:
5 x 5 80-85%

Partner Wod:
For Time: 1 Work, 1 Rest
50 Cal Row
40 WBS 20/14
30 DB/KB Box Step overs 24/16 x 2KBs
40 Cal Row
30 WBS 20/14
20 DB/KB Box Step overs 24/16 x 2KBs
30 Cal Row
20 WBS 20/14
10 DB/KB Box Step overs 24/16 x 2KBs

All athletes use a 20″ box

100 abmat situps for time

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

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Free skills clinic Tonight with Coach Nicole at 7:30pm: Butterfly Pull ups and C2B pull ups

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Saturday, October 15th at 12 pm: Mobility Clinic with Coach Marcus

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

Saturday, October 15th at 2! Get excited BCF/CFR7 and CFSA members! We’re stoked to announce the 5th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition! CFR7 will be hosting the competition! Bring some beers and friends and support our community!

https://www.facebook.com/events/171128683312451/

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Power Clean
5 x 3 Touch and Go (ME)
15-20 Hollow Rocks between Sets

4 Rounds:
200 m Sprint
9 Hang Power Clean 155/105, Fx: 115/80
6 Muscle Ups Fx: 6 Pull up + 6 ring dips