You asked and we listened. This Sunday is the Last Sunday for Yoga! Yoga will now take place on Thursday nights at 7:45 pm starting February 8th. There will no Open gym at this time. Silence is golden. Spread the word and bring you mat or use ours. Free for CFR7 members and $10 drop in.

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5 Sets of:
3 x Push-Press + 1 x Split Jerk
Rest as needed – Increase load across 5 sets

For time:
21-15-9
C2B Pull-ups (fx = pull-ups)
Strict HSPU (fx = kipping hspu / pike push-ups on box)

Rest 2:00

21-15-9
Pull-ups (fx = ring-rows)
HSPU (fx = push-ups)

17-Minute Time Cap

**Score = total time minus 2:00 or total reps completed

Proverbs 18:24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

You asked and we listened. This Sunday is the Last Sunday for Yoga! Yoga will now take place on Thursday nights at 7:45 pm starting February 8th. There will no Open gym at this time. Silence is golden. Spread the word and bring you mat or use ours. Free for CFR7 members and $10 drop in.

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On a running clock:

‘Open Workout 16.3’
AMRAP 7:
10 Power Snatches (75/55#) Fx, 45/35
3 Bar Muscle-ups (Fx = 5 C2B pull-ups or 5 Jumping C2B Pull-ups)

Rest 3:00, until 10:00 then…

3 Person Teams, one team member working at a time, for time:
150 Assault Bike Calories
90 Overhead Squats (135/95#) fx = 96/65#
60 Hang Power Clean (135/95#)

Every 2 for 8 (4 sets) of:
Plank x :80 seconds

Free CrossFit Tonight at 6:45 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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4 Sets (12 minute clock) of:
:90 Work
:90 Rest
DB Floor Press (2 x 50/35#) Fx = 35/20# x 20 reps
Max Reps Push-ups on DBs in remaining time

For time:
10,9,8…1
Box Facing Burpee Box Jump Overs (24/20”)
10m Handstand Walk between Each set (Fx =: 30 Hand-stand hold against wall or :30 pike hold on box)

*20:00 time-cap

Accumulate 5 Minutes of Hollow Hold

Back Squat
4 sets of 2 @ 90%,
then on set of max reps @ 83%

‘Worse Karen’
For time:
150 Wall-Balls (20/14#)* (Fx = 100 wall-balls)

*Every time you break up the reps, 200m Run (if you break 10 times, no more 200m runs)