WOD / Events

Hope costumes are on point and ready for Halloween! We have our annual Partner Halloween WOD this Wednesday. Show your spirit and bring a buddy!

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

Weekly Overview:
Monday: Deadlift
Tuesday: Gymnastics EMOM and Rope Climbs
Wednesday: Halloween Partner WOD
Thursday: Bench Press
Friday: Back Squat
Saturday: Clean Complex
Sunday: Strict Press

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

Deadlift
2 x 5@80%
3 x 3@85%

3 Rounds (not for time):
Side Plank x :90 (:45 seconds per side)
Single Leg KB Deadlift 3 x 20 (10 per side)
200m Front Rack Carry (100m right arm, 100m left arm) – Go heavy and walk slowly

Finisher: For time
50/40 Cal Ski

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

Strength:
Front Rack Lunge
5 x 10 (~40-50% of Front Squat)
*From the Rack

Conditioning:
4 Rounds:
200 m Run
20 Dumbbell Snatches 50/35, Fx: 35/20
10 Suitcase Step ups 50/35, Fx: 35/20

It’s time to get up and over the rings. Today at 11:30AM, we’ll spend an hour working on skills, drills, progression and hopefully some first time muscle ups. More than a party trick, this movement bridges the gap in gymnastics and strength and increases the intensity of standard pull up workouts. Tell a friend and come on out. This clinic is FREE for members and is a $10 drop in fee for non members.

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

Cox Farm Cancelled do to weather conditions. Support all of our CFR7 and BCF athletes at the 2018 Fall Brawl at CrossFit Lorton!

https://www.facebook.com/events/640519139664562/

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

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Hero WOD:
“Nutts”
For time:
10 HSPU’s
15 Deadlifts 250/175
25 box jumps 30/24
50 pull-ups
100 wall balls 20/14
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar

Compare to 9/11/17

Thank you to everyone (43 responses) for your extremely valuable feedback on our 2018 member survey! We have reviewed the feedback – click here to review our insight into the most common questions/concerns and changes we are making to our box operations.
 
Your feedback helps us improve the box in our constant pursuit of excellence – we hope you are excited about the changes you will see over the next few weeks!
====================================

It’s time to get up and over the rings. This Saturday, October 27th, we’ll spend an hour working on skills, drills, progression and hopefully some first time muscle ups. More than a party trick, this movement bridges the gap in gymnastics and strength and increases the intensity of standard pull up workouts. Tell a friend and come on out. Free For members and $10 drop in fee for non members.

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

Cox Farm Cancelled do to weather conditions. Support all of our CFR7 and BCF athletes at the 2018 Fall Brawl at CrossFit Lorton!

https://www.facebook.com/events/640519139664562/

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

Strength:
Bench Press
5 x 10 (Across 65-75% of 1RM)

Superset with 8-10 Ring Rows

Conditioning:
5 Sets:
5 Manmakers (across)
10-15 GHD Sit ups, Fx: V ups
*Rest as needed, Quality, not for time

*Manmaker: Push Up + Renegade Row L/R + Pop to Power Clean + Thruster

Thank you to everyone (43 responses) for your extremely valuable feedback on our 2018 member survey! We have reviewed the feedback – click here to review our insight into the most common questions/concerns and changes we are making to our box operations.
 
Your feedback helps us improve the box in our constant pursuit of excellence – we hope you are excited about the changes you will see over the next few weeks!
====================================

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#

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

Strict Pull Up Development:
RX+: 5 x 3 Weighted Pull ups, Tempo 3010
RX: 5 x 3-5 Pull ups, Tempo 3010

*Coaches Choice for best progressions

Throwdown Wod 2:
4 person team:
Buy In: 15 Rope Climbs 15
(1 person works, 3 rest)
Then,
(2 people work, 2 rest)
100 Front Squats 115/80
100 T2B
100 Front Rack Lunges 115/80
Then,

Cash Out 15 Rope Climbs
(1 person works, 3 rest)

1 482 483 484 485 486 761

Upcoming Events