Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

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EMOM 10:
Odd Minutes: Max Reps Kipping HSPU (feel free to go to a deficit)
Even Minutes: 40 Double-Unders (or 1 minute of practice)

2 RFT:*
800m Run
20 Over-The-Bar Burpees
20 Push-Press 115/80, Fx: 95/65
*20 Minute Cap

EMOM 8:
Deadlift x 3 reps
*Build up to a heavy Touch and Go triple over the course of 8 sets

For time:
21-15-9
Power Cleans (155/105#) (Fx = 115/80#)
V-Ups
RX+ = 185/125#

Rest 2:00

For time:
21-15-9
Kettle-Bell Swings (32/24 KG) (Fx = 24/16 KG)
Ring Push-ups (Fx = Push-ups)

Score = Total time when you finish last power clean (include the 5 min rest in the score)

Back Squat
Every 3 for 15 (5 sets):
10 x 60%
8 x 70%
6 x 76%
4 x 82%
2 x 86%

AMRAP 10:
10 Power Snatch 95/65, Fx: 75/55
15 C2B Pull-ups, Fx: pull-ups
20 Overhead Squats 95/65, Fx: 75/55
60 Double-Unders

Finisher (optional):
3 Sets:
20 Reverse DB Lunges 50/35 (2 Dumbbells)
Rest 1-2 minutes

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.