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

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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:

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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!!! 

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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.

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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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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

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

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Yoga with Claire at 5:45 pm. $10 drop in

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Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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Overhead Squat:
5 x 3 (A)

15 min AMRAP:
15 Kettlbell Swings 32/24 Fx: 24/16
10 Thrusters 135/95 Fx: 115/80
5 rope climbs Fx: 3 rope climbs

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

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Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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EMOM 10:
2 Push Press (A:85-90%)
from the floor if possible

4 Rounds for time:
400m run
10 ring dips Fx: 10 push-ups
20 sit-ups
30 double unders

WEEK 4 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.

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

Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Watch the release of the CrossFit Open WOD 16.4 tonight at 7:45pm on games.crossfit.com. Then go do it! Open WODS will be performed at CFR7 on Fridays, and on Saturdays at BCF.  CFR7 Sunday “Open” open gym schedule.

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Turkish Get ups:
3 x 10 Alternating

10 Rounds:
3 Muscle ups, FX:C2B
10 Kettlebell Swings 32/24 FX: 24/16