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

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Rope Climb Technique:

Bring your long socks or buy a pair for $10 at the desk.

then Movement prep and warm up for WOD

AMRAP 20:
30 Deadlifts 135/95 FX:95/65
30 Box Jumps 30/24 FX: 24/20
20 Snatches 135/95 Fx: 95/65
20 C2B Pull ups Fx: Pull ups
10 Rope Climbs, Fx: 5 to 12′ (FX+ 15′)
10 Burpees over Bar
800 Meter Run
*Snatches may be power

ATHLETES REMEMBER TO SUBMIT YOUR 16.5 SCORES FOR VALIDATION!!! 

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Please wish Coach Sarah success and farewell. Today will be her last day with us. We wish you the best on your journey.

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“Olympic Total”
1 RM
*Snatch
*Clean and Jerk

NO YOGA this EASTER SUNDAY

WOD at 1:00 Pm
Open Gym 2-3:30 Pm

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1 Mile Run
RPE of 7-8
Athletes should focus on breathing and pace

Partner Wod (one partner working at a time): 24 Min Cap
50 Calorie Row
50 Box Jump Overs, 24/20
50 Deadlifts, 185/125
50 Wall Balls, 20/14
50 Ring Dips
50 Wall Balls, 20/14
50 Deadlifts, 185/125
50 Box Jump Overs, 24/20
50 Calorie Row

NO YOGA this EASTER SUNDAY

WOD at 1:00 Pm
Open Gym 2-3:30 Pm

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Saturday Night Lights is Tonight! https://www.facebook.com/events/941105415944810/

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Strength:
5×2 (A) Power Cleans

Conditioning:
5 rounds:
15 KB swings 24/16
15 Pull ups/ FX: Jumping Pull ups
200m run

NO YOGA this EASTER SUNDAY

WOD at 1:00 Pm
Open Gym 2-3:30 Pm

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Saturday Night Lights is Tomorrow! https://www.facebook.com/events/941105415944810/

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WEEK 5 OF THE CROSSFIT OPEN SEASON! Open WODS will be performed  at CFR7 on Fridays, and on Saturdays at BCF.

Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule.

NO YOGA this EASTER SUNDAY

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Mark your Calendars for Saturday Night Lights. https://www.facebook.com/events/941105415944810/

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Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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4 Supersets of:
6-8 Barbell Row (ME)
6-8 Bench Press (ME)
Rest as needed (18 minutes working time)

AMRAP 12:
40 Double Unders
30 Overhead Lunges (in place) 45/25
20 Sit-ups

NO YOGA this EASTER SUNDAY

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

Mark your Calendars for Saturday Night Lights. https://www.facebook.com/events/941105415944810/

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

Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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Ring Muscle Up Technique

EMOM 16:
Min 1: 10 unbroken Thrusters 115/80 Fx: 95/65
Min 2:10 over the bar burpees
Min 3: 6/4 Ring or Bar Muscle Ups (or what maintainable effort) FX: 10/6 C2B
Min 4: 200m Run

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

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

Mark your Calendars for Saturday Night Lights. https://www.facebook.com/events/941105415944810/

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

Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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Back Squat 5 x 2 @90%

4 Rounds for time:
15 Overhead Squats 115/80 FX: 95/65
15 Hang Power Cleans 115/80 FX:95/65

ATHLETES REMEMBER TO SUBMIT YOUR 16.4 SCORES FOR VALIDATION!!! 

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

Please wish Coach Sarah success and farewell. Next Monday, March 28 will be her last day with us. We wish you the best on your journey.

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

Please remember to reserve for the larger classes (1730 and 1830). Starting this week, if class is full you will need to attend a different WOD. All Week day classes are a 17 athlete Cap. Don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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

EMOM 10:
1 Snatch
Starting 50-60# under 1RM
increase 5-10 lbs every minute

2 x AMRAP 4 (rest 2:00 between AMRAPs)
8 Shoulder to Overhead 135/95 Fx:115/80
8 Deadlifts 135/95 Fx:115/80
8 Games Std. Box Jumps 24/20