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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On a running clock:

For time:
50 HSPU*
*Every 5th rep is strict (Fx: all kipping, RX+: 75 HSPU)

15 Minute Time Cap

When the Clock Reaches 20:00 begin…

AMRAP 10, with a partner, alternating full rounds:
6 Burpees over the kettlebell (do not need to open hips)
12 KBS 32/24kg, Fx: 24/16kg

Rope Climb Technique / Practice (Wear Tall Socks)
For time:
RX+:
 5 Legless Rope Climbs + 10 Rope Climbs
RX: 15 Rope Climbs
FX: 10 Rope Climbs
Scaled: Rope climb technique

4 Sets*:
Tempo Front Squat @ 50-60% @ 321x Tempo x 4 reps (3 second descent, 2 seconds in bottom, 1 second up)

*Practice lever drills on rings in between sets

12-9-6-3
Front Squats 185/125, Fx: 135/95, Rx+ = 225/135
Bar Muscle-ups, Fx: C2B Pull-ups

And the award for the fittest picnic table goes to….us! It was a beautiful day to bbq, play and connect. Thank you to our community for making this community event a success. #community #fitnic#cfr7 #CrossFit

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BOONE WELLNESS will be performing FREE treatments and assessments today from 5-7pm. This is First Come First Serve.

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Bench Press Pyramid
5-10-20-10-5
Rest as needed
Record 20 RM

5 RFT:
200m Run
10 Dead-lifts 275/185, Fx: 185/125
15 Toes-to-Bar

Because Mothers are STRONG! Happy Mother’s Day to all the moms of CrossFit Route 7. We love and appreciate you!

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Are you thinking about building Strength? The first step is a Free class. Sign up today and find out for yourself.

https://crossfitroute7.com/try-us-for-free/

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Dead-lift
4 sets of 5 @ 80%
1 Set of Max Reps @ 80% (goal is 5+)

For time:
Run 800m
5 Rounds of ‘Cindy (5 pull-ups, 10 push-ups, 15 air squats)
Run 600m
5 Rounds of ‘Cindy’ (5 pull-ups, 10 push-ups, 15 air squats)
Run 400m
5 Rounds of ‘Cindy’ (5 pull-ups, 10 push-ups, 15 air squats)
RX+: Weight Vest, Fx = assisted pull-ups)

Row or Bike if you cant stand the rain.