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Drop inTry Us For Free

WOD / Events

27
May

Monday, May 28, 2018

May 27, 2018

Strength/Skill Schedule:
Monday: Murph
Tuesday: Power Cleans
Wednesday: Front Squat
Thursday: Power Snatch
Friday: Back Squat
Saturday: Deadlift
Sunday:WORK

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“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
 
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
 
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
26
May

Sunday, May 27, 2018

May 26, 2018

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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As we celebrate our fallen. Join us for a CrossFti tradition that brings communities together. Memorial Day Murph (Monday, May 28). This intense Hero WOD is a true test of endurance, stamina and grit.  Because Hero Wods have no time cap and this may some athletes an hour to finish The WOD will start promptly at 9:15 am. Please RESERVE beginning May 21st for this WOD. If the Cap is exceeded and 10:00 am WOD will be added to the schedule. Wear you “Murph” t-shirt, colors of patriotism and bring a friend.
 
“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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Every 12:00 for 36:00 (3 sets):
2000m Row
100 Double-Unders
*Stretch/ foam roll / mobilize as necessary for ‘Murph’ the next day
25
May

Saturday, May 26, 2018

May 25, 2018

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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

As we celebrate our fallen. Join us for a CrossFti tradition that brings communities together. Memorial Day Murph (Monday, May 28). This intense Hero WOD is a true test of endurance, stamina and grit.  Because Hero Wods have no time cap and this may some athletes an hour to finish The WOD will start promptly at 9:15 am. Please RESERVE beginning May 21st for this WOD. If the Cap is exceeded and 10:00 am WOD will be added to the schedule. Wear you “Murph” t-shirt, colors of patriotism and bring a friend.
 
“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
=================================

3 Sets:
Single Leg KB Deadlift x 20 reps (10 each leg)

*Select heaviest KB possible and maintain that weight for all 3 sets)

Two partners, one partner working at time, 25 minute cap:

‘Karen’
150 Wall Balls
*then…

‘Fran’
21-15-9
Thrusters (95/65#)
Pull-ups
*then…

‘Diane’
21-15-9
Deadlift (225/155#)
HSPU

Athletes should attempt to RX these if at all possible.

24
May

Friday, May 25, 2018

May 24, 2018

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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

As we celebrate our fallen. Join us for a CrossFti tradition that brings communities together. Memorial Day Murph (Monday, May 28). This intense Hero WOD is a true test of endurance, stamina and grit.  Because Hero Wods have no time cap and this may some athletes an hour to finish The WOD will start promptly at 9:15 am. Please RESERVE beginning May 21st for this WOD. If the Cap is exceeded and 10:00 am WOD will be added to the schedule. Wear you “Murph” t-shirt, colors of patriotism and bring a friend.
 
“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
=================================
Every 2:00 for 16:00 (8 sets):
Squat Clean and Push-Jerk + Split JerkBuild over the course of 8 sets to a heavy set for the complex
“2011 CrossFit Games Event 4”
For time*
5-4-3-2-1
Clean and Jerk (145/115, 165/125, 185/135, 205/145, 225/155#) Fx: men subtract 40# and women 30# from each Rx weight – athletes change their own weight
Rope Climb*15 minute time cap
23
May

Thursday, May 24, 2018

May 23, 2018

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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Summer’s here and we want you in the best shape of your life. Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you sign up!

Limited spaces, sign up now:
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Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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

Bench Press (20 minutes)
5-5-5-5-5 + 1 set of max reps at last week’s 20 RM weight or 60%

AMRAP 14: RX+: weight vest
800m Run buy-in then max rounds of Cindy.
5 Pull-ups
10 Push-ups
15 Air Squats

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