“Grace”
For Time
30 Clean and Jerks 135/95 (Power Clean)

Fx: Grace
30 Clean and Jerks 115/80 (Power Clean)

*12:00 Cap
*Compare date: 5/26/2017

EMOM 14:
Even: 2 Strict Press (A)
Odd: 200 M Run

Bring a Friend TONIGHT and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

No CrossFit Experience needed. Bring a friend and sign up HERE:

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Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Benchmark “Grace”
Wednesday: Valentine Partner WOD
Thursday: Snatch/ EMOM15
Friday: OPEN WOD 15.2
Saturday: Deadlift 1RM
Sunday: Cleans

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Back Squat
5 x 5
(ME/ascending; Working Sets start at 75%)

20:00 Cap

AMRAP 12:
8 Toes to Bar
12 Wall Ball Shot 20/14
24 Double Unders

Finisher:
Accumulate a 5:00
Plank on Hands

Bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

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Push Press – 5 x 3 (ME)

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AMRAP 16:
20 Sit ups
20 Box Jumps 24/20
20 Plate Ground to Overhead 45/25, Fx:25/15
200 Meter Run

Today!!! Coach BJ will be leading a Free Kipping clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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Bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

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Deadlift 5 x 2 (ME)
Add 10+ lbs over last weeks 5 sets of 3

“Beginnner”
Deadlift 5 x 5 (A)

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5 Rounds for time:
10 Toes to Bar Fx: 5 T2B
15 Front Squats 135/95 Fx: 95/65

15:00 Cap

Saturday, February 10th at 11:30 am, Coach BJ will be leading a Free Kipping clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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Bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

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Open WOD 14.1
AMRAP 10:
30 Double Unders
15 Power Snatches 75/55, Masters:65/55

Fx: AMRAP 10:
60 Single Unders
15 Power Snatches 65/55
*Athletes Judge each other

3 x 400 Meter Run
Rest 2:00

Double Finisher Option:
100 Abmat Sit ups