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!!!

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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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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

We had an awesome weekend with the close of our weightlifting seminar and an outstanding showing of CrossFit Route 7 teams competing at Superfit DC. 4 podium finishes with the majority of the teams making it into the final WOD. Outstanding weekend athletes.

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

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!

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

Overview of week:
Monday: Front Squats
Tuesday: Kipping Pull up Technique
Wednesday: Push Press
Thursday: Hang Clean and Jerk complex
Friday: Deadlifts
Saturday: Snatches
Sunday: Split Jerks

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Front Squat:
Build to heavy triple from ground*
*beginners go from the racks

20 min.

AMRAP 12:
200m Run
10 Front Squats at 60% of Triple
10 Burpees Over Bar

“4 Rounds, not for time, for quality (take ~20 minutes to complete)
15/12 Calorie Bike
21 Weighted Sit-ups (45/25)
100’ Bear Crawl
50’ Handstand Walk or 20 Shoulder Taps
Rest 1-2 minutes between rounds

“2 Rounds of:
25 KBS (24/16 KG)
15 Toes-to-Bar

straight into…

40 KB Snatches, alternating (24/16 KG)”