Today: Mobility Clinic today with Coach Marcus at 1 pm. Move Better!
================================
Today: Come out to show your support for all the CFR7 Athletes competing at Team SuperFit DC.
=====================================
EMOM 10:
3 Hang Power Cleans (ME)
28-21-14-7
KBS 32/24, FX:24/16
Row Calories
Bring Sally Up Barbell Back Squat Finisher.
Come out to show your support for all the CFR7 Athletes competing at Team SuperFit DC. Saturday, September 24, 8-6.
======================================
Deadlift Resets
3 X 5 at 90% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep
3 Supersets
6 Pendlay Rows
8 Good Mornings (Don’t exceed 115/80)
(https://www.youtube.com/watch?v=ZlRrIsoDpKg)
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
===============================================
Free Skills Class with Coach Nicole tonight at 7:30 pm (pistols and bar muscle ups)
==============================
Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
================================
Muscle Up Technique
Rx: 20 Burpee Muscle Ups for time
Fx: 10-15 Muscle ups
Partner Wod:
With 1 partner working 1 resting alternating every :30
3 Rounds;
40 Power Cleans 115/80, Fx: 95/65
30 C2B, Fx: Pull Ups
20 Push Jerks 115/80, Fx: 95/65
10 Burpees over Bar*
*athlete must open their hips
Strict Press Finisher:
3 x 3 (ME)`
Free Skills Class with Coach Nicole on Thursday night at 7:30 pm
==============================
Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
================================
Back Squat:
6 x 2 @ 95% of 5RM
Cash-in: 100 double unders
Then 3 Rounds:
20 Box Jumps 24/20
10 Deadlifts 255/165, Fx: 185/125
Cash-out: 100 double unders
Free Skills Class with Coach Nicole on Thursday night at 7:30 pm
==============================
Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
================================
Shoulder mobility and then Power Monkey shoulder rehab program.
Handstand Walk Technique/ Progression
Handstand Walk
6 min AMRAP:
MAX HS Walk for distance
20 min AMRAP:
15 KB SDHP 32/24 FX: 24/16
20 Sit ups
25 WBS 20/14
400 meter Run
Free Skills Class with Coach Nicole on Thursday night at 7:30 pm
==============================
Thursday, September 22 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
================================
Strength/Skill Schedule:
Monday: Snatch
Tuesday: Hand Stand Walk
Wednesday: Back Squat
Thursday: Muscle Up/Partner Wod
Friday: Deadlift
Saturday: Clean
Sunday: Push Press
=============================
Snatch:
EMOM 10:
*Starting at 65%, increase 5# after every successful lift.
5 Rounds:
4 Hang Power Snatches 115/80 Fx: 95/65
8 OHS 115/80, Fx: 95/65
12 T2B Fx: 6 T2B
Yoga with Lauren at 11:15 am. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
=============================
Split Jerk
5 x 1 (ME)
*from the rack
18-15-12
Thrusters 115/80, Fx 95/65
Pull ups
*Perform a 100 meter Sprint after each round including the last round.
50 slam balls
Saturday, September 17 at 9:00 am, new member and incredible athlete Linsey Kokal-Wise is coming out to help with your Pull up game. She here teach you skills and drill to improve your gymnastics game.
A little about Linsey,
=====================================================
Back Squat:
5 x 3 @ 90% of 5RM
4 Rounds: with a Partner
30 Cal Row
20 T2B, Fx:Hanging Knee Raises
10 Squat Snatches 135/95, fx: 95/65
Thank you everyone that brought a friend or family member yesterday. We appreciate your faith in us.
===================================================
Saturday, September 17 at 9:00 am, new member and incredible athlete Linsey Kokal-Wise is coming out to help with your Pull up game. She here teach you skills and drill to improve your gymnastics game.
A little about Linsey,
=====================================================
Low Hang Clean (Squat that yo!)
5 x 2 (ME)
AMRAP 12 Minutes:
4 Power Cleans 185/115 FX: 135/95
8 Push Ups
12 Air Squats
*Courtesy: MisFitAthletics.com
*MisFits RX:205/135lbs (if you think you can do 7+ rounds)
