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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Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/

Every 2:00 for 20:00 (10 sets):
Power Snatch x 2 reps (drop between reps)

For time:
4 Rope Climbs (15’) (RX+ = Legless)
600m Run
3 Rope Climbs (15’)
400m Run
2 Rope Climbs (15’)
200m Run
1 Rope Climbs (15’)

Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/

Front Squat
8-8-8-8-8
Build to a heavy set of 8 over 5 sets

AMRAP 14:
4 Ring Muscle-ups (Fx = 4 Strict Ring Dips)
8 HSPU (Rx+ = Strict)
16 KBS (32/24 kg) (Fx = 24/16 kg)

Strength:

Every 3:00 for 12:00 (4 sets):
4 x 5 Touch and Go Power Clean and Jerk
*Increase Load each set

Conditioning:

For time:
1000m Row
15 Power Cleans 155/105, Fx: 115/80
150 Double-Unders, Fx: 100 Double Unders
30 Power Cleans 115/80, Fx: 95/65
150 Double-Unders, Fx: 100 Double Unders

RX+185/125, 135/95

Post-WOD Finisher:

GHD Sit-ups or weighted sit-ups
3 x 20

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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1 mile Run

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Every 12:00 for 36:00 (3 sets):
2000m Row
100 Double-Unders