Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook.

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Push Press:
5 x 5 (A)

Superset with ME L-sit Hold (Hang/parallette/rings)

10 Rounds:
3 Deadlift 315/205, Fx: 225/155
4 Ring Muscle Ups Fx: 8 Ring Dips
5 Burpees over Bar
18:00 Cap (record rounds and reps if you don’t finish)

Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook.

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Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Push Press/ 10 Round for time
Wednesday: Weighted Pull ups/Strict T2B, Partener WOD
Thursday:Bench and Row/ Tabata
Friday: Courtis P Complex
Saturday: Snatch
Sunday: HSPU

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Back Squat
5 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85% and 2 x 2 @90%

AMRAP 12:
15 Games Standards Box Jumps 24/20
12 Goblet Squat 32/24, Fx:24/16
9 Toes to Bar, Fx: Knee Raises
*RX can perform GHD Situps

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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Pistol Skills and Progressions:
5 Rounds:
10 Pistols
10 Ring Rows

3 Rounds:
10 Burpees
15 Thrusters 115/80, Fx:95/65
200m Run
25 Russian Kettlebell Swing 32/24, Fx:24/16
30 Abmat Situps

Check it out. We got a “Ring Thing”.  If you ever wanted a muscle up here’s your chance just ask coach! For more info check out this video,  or visit https://www.powermonkeyfitness.com/

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5 Sets of:
1 Low Hang Pull + 2 Low Hang Power Clean (ME)

AMRAP 9:
5 Deadlift 185/125, Fx:135/95
5 Hang Power Cleans 185/125, Fx:135/95
5 Bar Muscle Ups, FX: Chest to Bar Pull ups