6
Apr
Tuesday, April 7, 2015
Strength:
Front squat, 7×3 (A)
Metcon:
Tabata intervals of:
Kettlebell swings, 24/16
Toes to bars
KB Goblet squats, 24/16
Push-ups
WOD / Events
5
Apr
Monday, April 6, 2015
Thanks everyone for the great Yelp review posts over the past week! At the end of the 6:30am WOD, we’ll have a drawing to see who wins the free CFR7 t-shirts or socks: Bridgette, Tom S, Erika, Brie, Dale, Tracey, Erin B, Eric R.
We will do the final drawing next Monday for people who write a Yelp review this week.
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“Fight Gone Bad”
Three rounds, 1 minute rounds:
Wallball shots, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches
Push-press, 75/55 – athlete must go from the ground
Row for calories
Rest
Three rounds, 1 minute rounds:
Wallball shots, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches
Push-press, 75/55 – athlete must go from the ground
Row for calories
Rest
Finisher:
Skin the cat technique
Skin the cat technique
4
Apr
Sunday, April 5, 2015
Happy Easter – Jesus has risen! Luke 24, 6-7: He is not here; he has risen! Remember how he told you, while he was still with you in Galilee: ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ”
Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
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Open gym 9-11am today. Barbell club is on normal schedule.
3
Apr
Saturday, April 4, 2015
WOD at 10am and Open Gym at 11am.
Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
Ballston CrossFit will be closed this Sunday for the Easter Holiday (CFR7 will have open gym from 9-11am if you’d like to hit a workout).
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Strength:
Power snatch to snatch, 10×1.1 (A)
*Complex is one power snatch to one (full) snatch.
Metcon:
For time:
21 power snatches, 95/65
21 burpees
15 overhead squats, 95/65
15 burpees
9 full snatches, 95/65
9 burpees
2
Apr
Friday, April 3, 2015
“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him.” – John 3:16-17
Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
Ballston CrossFit will be closed this Sunday for the Easter Holiday (CFR7 will have open gym from 9-11am if you’d like to hit a workout).
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Technique:
Handstand holds with a partner and handstand walking technique
Metcon:
AMRAP 15:
10 ring rows
30 second handstand hold
10 box jumps, 24/20
1
Apr
Thursday, April 2, 2015
Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!
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Strength:
Back squat, 5×5 (A)
Metcon:
“Death by Wallball Shots”
With a continuously running clock perform 2 wallball shots in the first minute, 4 wallball shots in the second minute, 6 wallball shots in the third… and so on, until you cannot perform the number of prescribed wallball shots for the given minute.
31
Mar
Wednesday, April 1, 2015
Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!
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Strength:
Push press, 5×5 (A)
Metcon:
5-4-3-2-1:
Power clean, 155/105
Rope climb
*Complete 5 burpees every minute.
30
Mar
Tuesday, March 31, 2015
Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!
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Technique:
Mobility
Metcon:
AMRAP 20:
Row 300m
20 walking lunges
15 KB Swings 24/16
10 front squats, 115/80
Ab finisher:
Tabata partner medicine ball sit-ups
Foam Rolling Technique
29
Mar
Monday, March 30, 2015
Muscle up Monday! Free muscle up seminars at 5:05 and 8:30am!
Friday Night Lights was so fun!! Thanks to everyone for coming out and cheering and congrats to the incredible performances put up by the top women and men from BCF & CFR7!!!
MAKE SURE YOU ENTER YOUR 15.5 SCORE BEFORE 8PM MONDAY!!! Great job everyone, now we have a year to get better in every way!
Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!
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Strength:
EMOTM 10:
3 deadlifts, 80-85% of 1RM
Metcon:
Run 800m
20 handstand pushups
Run 600m
15 handstand pushups
Run 400m
10 handstand pushups
Run 200m
5 handstand pushups