Mark your Calendars: Tuesday, April 5, Free Boot Camp and Yoga at 6:30 pm. Check it Out!

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Bench Press
18 Minutes to Find a Heavy 5

For Time:
800m Run
30 C2B Pull Ups FX: Pull ups
30 Pistols FX: Candle sticks/lunges
800m Run

Mark your Calendars: Tuesday, April 5, Free Boot Camp and Yoga at 6:30 pm. Check it Out!

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EMOM 10:
Even: 40 Double Unders
Odd: 5/3 HSPU FX 8/5 HR Push ups

Partner wod:
5 Rounds for time:
10 Alt. Bear Complex 155/106, FX:115/80
20 Alt Burpees
* no clusters
CAP 20

Psalm 46:1-3 God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.

Mark your Calendars: Tuesday, April 5, Free Boot Camp and Yoga at 6:30 pm. Check it Out!

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Now that the Open is all over it is time to improve our strength.  Consistency with Core lifts and movements make our overall performance better. We will be moving into the 5/3/1 training cycle. We will be focusing on the Back Squat, Deadlift, Strict Press and Bench Press.

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CrossFit Total:
1 RM
*Back Squat
*Strict Press
*Deadlift

*Compare: 9/1/15

4 Super Sets of:
6-8 Weighted PullUp FX: BW
6-8 Weighted Ring Dips, FX BW
Rest at least :90 between sets

3 Sets:
12 Alt. Barbell step ups 20″ 95/65 fx: 75/55
Parallete or Hanging L-sit hold (ME)

Finisher: Coaches Choice

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.