Strength/Skill Schedule:
Monday :Benchmark “Fran”
Tuesday: Power Snatch
Wednesday: Back Squat
Thursday: 20 Round WOD
Friday: Open WOD 14.1
Saturday: Deadlift
Sunday: Push Press

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“Fran”
21-15-9
Thrusters 95/65
Pull Ups

Fran FX:
21-15-9
Thrusters 75/55
Jumping Pull Up

*Compare date: 2/9/2017

12:00 Time Cap
*Coaches reinforce the scaling and goal of completing this WOD within the Time Cap

EMOM 16:
1) 10/7 AAB Cals
2) :40 Plank on Elbows
3) 10 GHD Sit Up, Fx: Sit ups
4) 10 Hand release Push Ups

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/

This Sunday is the Last Sunday for Yoga! Yoga will now take place on Thursday nights at 7:45 pm starting February 8th. There will no Open gym at this time. Silence is golden. Spread the word and bring you mat or use ours. Free for CFR7 members and $10 drop in.

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Freestanding Handstand / Rope Climb Skill
Work on technique / practice for 15 minutes

4 Rounds (24 minute clock) of:
AMRAP 4 Minutes
30/20 Calorie Row
60 Double-Unders
AMRAP 10m Shuttle Sprints
Rest 2:00

Score = total number of 10m shuttle sprints over the 4 rounds

*Large class = 2 minute stagger

You asked and we listened. This Sunday is the Last Sunday for Yoga! Yoga will now take place on Thursday nights at 7:45 pm starting February 8th. There will no Open gym at this time. Silence is golden. Spread the word and bring you mat or use ours. Free for CFR7 members and $10 drop in.

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5 Sets of:
3 x Push-Press + 1 x Split Jerk
Rest as needed – Increase load across 5 sets

For time:
21-15-9
C2B Pull-ups (fx = pull-ups)
Strict HSPU (fx = kipping hspu / pike push-ups on box)

Rest 2:00

21-15-9
Pull-ups (fx = ring-rows)
HSPU (fx = push-ups)

17-Minute Time Cap

**Score = total time minus 2:00 or total reps completed

Proverbs 18:24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

You asked and we listened. This Sunday is the Last Sunday for Yoga! Yoga will now take place on Thursday nights at 7:45 pm starting February 8th. There will no Open gym at this time. Silence is golden. Spread the word and bring you mat or use ours. Free for CFR7 members and $10 drop in.

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On a running clock:

‘Open Workout 16.3’
AMRAP 7:
10 Power Snatches (75/55#) Fx, 45/35
3 Bar Muscle-ups (Fx = 5 C2B pull-ups or 5 Jumping C2B Pull-ups)

Rest 3:00, until 10:00 then…

3 Person Teams, one team member working at a time, for time:
150 Assault Bike Calories
90 Overhead Squats (135/95#) fx = 96/65#
60 Hang Power Clean (135/95#)

Every 2 for 8 (4 sets) of:
Plank x :80 seconds