Conditioning

3 Rounds:
250/200m Row
200m Run
10 Back Rack Lunges (135/95) (Fx: 95/65)(Rx+: 165/115)

– Rest 5:00 –

1 Round
1000/850m Row
800m Run
30 Back Rack Lunges (135/95) (Fx: 95/65)(Rx+: 165/115)

Strength

E3MOM 15
Romanian Deadlifts
1: 8@45 – 50%
2: 8@45 – 50%
3: 8@50 – 55%
4: 8@50 – 55%
5: 8@50 – 55%

% Based on 1RM Deadlift

Conditioning

AMRAP 12
9 Each Arm Kettlebell Hang Clean (32/24) (Fx: 24/16)
6 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
3 Push Jerks (165/115) (Fx: 135/95) (Rx+: 185/125)

Strength

E2MOM 10
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch (↑)

Conditioning

EMOM 12
1: 6 Strict Handstand Push Ups (Fx: 6 Kipping HSPU) (Rx+: 10 Strict HSPU)
2: 20/15 Calorie Ski Erg (Fx: 17/13) (Rx+: 25/18)
3: AMRAP Kipping Handstand Push Ups
4: Rest

Weather Alert: We will be OPEN for our AM classes tomorrow.

We will be OPEN for the Noon class, and continue to reassess for the evening classes. Check back after 2:30 for an announcement!

Member Spotlight – Andrew Watson (July 2015)

How many days a week do you workout (and typically what time slot)?

I typically work out at noon or 430 3-4 times a week

– What is your favorite thing about CFR7?

The coaches! Great people and they give excellent tips on the movements

– What is your favorite movement/workout? Least favorite?

The thruster is actually my favorite. I feel like it’s a core CrossFit movement that most people can do. Nobody likes burpees haha

– What accomplishment are you most proud of (inside or outside the box)?

My overhead squat has really improved

– What is one goal you would like to accomplish in the next year?

 I would like to kick up on the wall and do a handstand push up

– What advice can you provide to people new to the box?

Be patient. Your body won’t always cooperate but mobility and the strength will come and you will surprise yourself

Strength

E3MOM 15
Front Squat
1: 3@70 – 75% (:03 Pause)
2: 3@75 – 80%
3: 3@75 – 80%
4: 3@75 – 80%
5: 3@80 – 85%

Conditioning

36 – 24 – 12
Burpee Box Jump Overs (24/20)

100 Double Unders After Each Round (Fx: 50 DUs)

Time Cap 16:00

Strength

Every :30 for 10 Rounds
2 Push Press @65 – 75%

Conditioning

“15.1”
AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Power Snatches (115/75)