Join us Today 9 and 10 am WODs  for our Farewell WOD for Coach Nicole: She will be missed!!! After party at 12:30 at Tyson’s Biergarten! Should be a wonderful day out.

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Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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We still need judges for the BCF/CFR7/CFSA Throwdown next weekend!! If you can help out, please follow the link below and add your name to the list.

Competition Roster

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Every 3:00 for 21:00
3 Snatches (ME)
*Not touch and go

Partner WOD:
AMRAP 18:
30 Hang Power Snatches 115/80, Fx:95/65
40 Wall Ball Shots 20/14

50 Cal Row

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

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

Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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Deadlift
5×5@75-80% (A)

5 Rounds:
5 Strict handstand Push ups, Fx: Kipping HSPU
10 Dumbbell Front Rack Lunges 50/35, Fx: 35/22 Rx+ 70/50 (2xDBs),
5 Strict C2B Pull Ups, Fx: Pull ups:
50 Double Unders, Fx: 25 Double Unders
Rest exactly 1:00
15:00 Cap

Athletes should focus on Quality, Unbroken Movement and a 1:15-1:30 round time.

Finisher:
Accumulate a 6:00 High Plank
*Focus on Hollow Position

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

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

Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 @70%, 1 @75%, 3 sets 80%
% Based on 1RM C&J

4 rounds for time:
400m Run
10 Hang Power Cleans 155/105, Fx:115/80
10 Push Jerks 155/105, Fx: 115/80

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

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

Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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

Push Press:
5  x 5(ME: Increase loading each set)
18:00

Tabata:
*Assualt Bike or Ski erg
* Abmat Sit ups
*Plate Ground to Overhead 45/25, Fx: 25/15
*Single Arm Russian Kettlebell Swings 24/16, Fx: 16/12 (Switch arms each interval)
Rest exactly 1 minute between Tabatas, Not rotating movements

Join us Saturday, October 6th, 9 and 10 am WOD for our Farewell WOD for Coach Nicole: She will be missed!!!

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

Saturday, October 6th at 11:30 am Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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

Kipping Pull Up Technique:

Advance: 4 sets of:
RX+: 5 pull ups + 3 C2B + 1 Bar Muscle Up
Rx: 5 Pull ups + 5 C2B
Fx: 10 Pull Ups
Rest: 1:30

5 Rounds for time:
“Craps”
7 Deadlifts 275/185, Fx: 205/145
11 Box Jumps 24/20
*Every 2:00 perfrom 2 Rope Climbs, Fx: 1, starting at 00:00