Great Falls Community today at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.

Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.

Directions via google maps

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For time:
800-meter KB suitcase carry, 24/16kg
31 toes-to-bars
31 kettle-bell swings (24/16kg
31 overhead squats, 95/65 lb.
400-meter KB suitcase carry, 24/16kg
31 toes-to-bars
31 kettle-bell swings (24/16kg)
31 overhead squats, 95/65 lb.
200-meter KB suitcase carry 24/16kg

Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.

Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.

Directions via google maps

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Strength:

5 Sets of:
2 Front Squats + 1 Split Jerk (Build to max)

(20 Minutes)

Conditioning:

EMOM 15:
Min 1: Power Clean (135/95) (Fx 115/80)
Min 2: Assault Bike Calories
Min 3: Rope Climbs
Min 4: DB Snatch (50/35) (Fx 35/20)
Min 5: Forearm Plank

(Score total reps)

Yoga with Kendra tonight at 7:30 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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Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.

Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.

Directions via google maps

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Ring Muscle-up Review and Practice (15 minutes)

Advanced Athletes
For time:
30 Ring Muscle-ups
(15 minute cap)

AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots 20/14
100 double-unders
50-ft. handstand walk, Fx: 15 Alternating Shoulder-Taps against wall
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.

Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.

Directions via google maps

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

‘Isabel’
30 Snatches (135/95#)

Compare to 7/29/2017

EMOM 12:
Odd: 10 Ring-Rows w/ 1 second hold at top of each rep
Even: 10-15 Toes-to-Bar, Fx: hanging knee raises

Free Spring Cleaning Bootcamp and Yoga Tonight at 6:30 pm! The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness.

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Great Falls Community Hangout this Saturday, May 12 at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.

Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.

Directions via google maps

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

Back Squat (20 minutes)
5-5-5-5-5
Rest 2-3 minutes between sets
Build to a 5 RM over the course of 5 sets

AMRAP 15:
20 Ab-mat Sit-ups
20 Burpees
20 V-ups
20 Box Jumps (24/20”)
20 Hollow-Rocks
10 Burpee Box Jump overs (24/20”)