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CFR7 & BCF am vs pm Throwdown and Summer BBQ! August 25 at 4:30 pm at Ballston CrossFit

Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes! Everyone should come out and support our athletes who are competing and enjoy a BBQ (catering provided, free for members and $10/non-members) and a few drinks (BYOB) while cheering on your fellow CF friends! Family and friends are welcome. Please respond on FB if you plan to attend so we know how much food to have catered.

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Teams of 3
For Time:
30 Power Clean and Jerks (95/65) (Fx:75/55)
25 Power Clean and Jerks (135/85) (Fx:95/50)
20 Power Clean and Jerks (155/105) (Fx:115/80)
15 Power Clean and Jerks (185/125) (Fx:135/95)
10 Power Clean and Jerks (205/145) (Fx:155/105)

Every 4:00 including start:
30/25 Cal Row
20 Pull ups

40:00 CAP

Finisher:
Accumulate a 3:00 Free standing handstand:

Fx: Wall Facing practice pulling feet off the wall

9:00 AM 7-Fit class

10:00 AM CrossFit WOD

11:00 AM: Open Gym

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30 Ring Muscle Ups for time
Fx: Ring Muscle Up technique or 30 Chest to Bar Pull ups + 30 Ring Dips
Other Scales
*30 Pull ups + 30 Ring Dips
*30 Ring Rows + 30 Push Ups

For Time:
7-14-21-14-7
Thrusters 95/65, Fx: 75/55
Bar facing Burpees 

9:00 AM 7-Fit class

10:00 AM CrossFit WOD

11:00 AM: Open Gym

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Front Squat:
3 x 6 (ME: Working Sets start at 70% of 1RM Front Squat)

For time:
800m Run
30 Power Cleans 155/105, Fx: 115/80
800m Run

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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9:00 AM 7-Fit class

10:00 AM CrossFit WOD

11:00 AM: Open Gym

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