Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat! Athletes can WOD at BCF.
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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SHOULDER PRESS  3RM

5-4-3-2-1
Front Squat, 185/125
Push Jerk, 185/125
– rest 2 minutes –
Front Squat, 185/125
Push Jerk, 185/125

RX+: 185/125
RX: 165/110
FX: 135/95

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

Birds do it, Bees do it, even educated flees do it!

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

Superset:
5 x 5 STRICT TTB (RX+10 reps)
5 x 10 Meters HS Walking(Best Effort)/HS Holds
Rest:1:00

Scale: Strict Knee Raises or V ups
5 x 3-5 Wall Walks

“Nasty Girls”
3 RFT
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

Compare to 11/7/2012

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

Tonight between 5-7, Jon from GNC Tyson’s will be swinging by with some Sups for purchase!

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

Strength/Skill Schedule:
Monday: Thrusters
Tuesday: Strict T2B and “Nasty Girls”
Wednesday: Shoulder Press
Thursday: “Scooter”
Friday: Single Leg RDL/Back Squats
Saturday: Weighted Step ups/ “Sham”
Sunday: Clean complex/ Throwdown Individual WOD #2

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

Thrusters
5 x 2 Across (target ~90% of weight you hit for hang clusters on 11/15)

10 Min AMRAP
3 Burpee Box Jump Overs 24/20
3 Deadlifts
6 Burpee Box Jump Overs 24/20
6 Deadlifts
9 Burpee Box Jump Overs 24/20
9 Deadlifts
Etc.

Score is weight and rounds + reps.

*Recommended weights: RX 225/155; FX 185/125

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

Yoga with Kendra at 11:15 am. 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/

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

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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TEMPO OHS 7×3
3 count descent, 2 count hold at bottom, 1 count ascent
May be across or ascending, depending on skill and needs of athlete

Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 ring dips
10 Turkish get-ups, 50-lb/35-lb dumbbell

NOTE: This workout is intended to be 20 minutes of work FOR QUALITY, not score. Athletes should move with deliberation and virtuosity.