After 17 days here are your Fall Attendance Challenge Leaders:
1st: Christine Ho (15 wods)
2nd: Tiffany Flowers (14 wods)
-Dale Van Wilder (14 wods)
3rd: Fan Yang (13 wods)
-Pat Sheridan (13 wods)
-Jackie Lazcano (13 wods)

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Strength/Skill Schedule:
Monday: Low Hang Cleans
Tuesday: Partner WOD
Wednesday: Push Press
Thursday: Circuit training
Friday: Low Hang Snatch
Saturday: Thurster
Sunday: Bench/Row Supersets

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Low Hang Squat Clean (above the knee)
5 x 3 (A: Heavier than high hang cleans)

3 Rounds:
1:00 Max Double Unders
Rest :30
1:00 Max WBS 20/14
Rest :30
1:00 Max KB Swings 32/24 Fx: 24/16

No score. Go for BIG sets and try to work the entire minute!

GOT Picks have to wait until Monday. Stay tuned. #gainzofthroneschallenge

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Yoga with Chuck 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/
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4 Supersets:
12 Pull Ups (strict if possible)
12 Turkish Get ups (Perfect technique/6 each side)
Rest as needed

7 Rounds:
7 Box Jumps 24/20
7 Deadlifts 225/185, Fx:185/125
7 Toes to Bar: Not for time, for quality

Coach Ashley imposes her dominance and rattles fear in the cardio section of gyms. #gainzofthroneschallenge

“10 min AMRAP:
Max HSPU (feel free to go to a negative or strict)
HSPU technique”

5 Rounds:
5 Bar Facing Burpees (Lateral at BCF)
15 Wall Ball Shots 20/14
5 Power Snatches 135/95, 115/80
*RX+155/105

Is this the next queen of fitness. Only time will tell. #gainzofthroneschallenge

High Hang Squat Snatch:
5 x 3 (A)

Pausing Back Squat:
5 @ 60, 3 @ 70, 2 @ 75%, 80%, 85% of 1RM Back Squat”
:03 Pause in the bottom

Lets see who can do it better #gainzofthroneschallenge

Deadlift
5 x 5 (A, 5# Heavier from last week)

20 min AMRAP
200m suitcase carry 24/16
20m Kettlebell Overhead Walking Lunges (switch arms at 10m turn) 24/16
20 Kettlebell Swings 24/16
20 Kettlebell Push Press (10 on each arm) 24/16
RX+ 32/24