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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It’s never too late to share some love and gainz. We hope some new connections and good food came out of this challenge. Closing out the Last day to get those meals in. Pop Up Challenge 1: Prep a meal for a teammate. Loving all of this. @RPstrength#90daychallenge #community #fitnessandnutrition#thewholepackage #crossfit #gainz #cfr7 

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Supersets:
Bench Press 3 x 10 (ME)
Single Arm DB Row 3 x 10 (each side)

4 rounds:
16 DB Snatches 50/30, Fx: 35/20
20 Goblet Lunges 50/30, Fx: 35/20
24 Doube Unders

*in place lunges

Queen of the South American kingdoms.  Monalisa of Brasil. #gainzofthroneschallenge.

Thrusters
5 x 3 (ME)
*going from the racks

AMRAP 15:
6 Shoulder to Overhead 155/105 Fx: 115/80
12 Pull-ups
18 Alternating Pistols, Fx: Pistol Progression/ Reverse Lunge

We are so excited to bridge the gap of fitness and community through the Renaissance Periodization 90 Day Nutrition Challenge. As we come to the end of week 3 athletes are accomplishing Pop Up Challenge 1: Prep a meal for a teammate. Loving all of this. #RPstrength #90daychallenge#community #fitnessandnutrition #thewholepackage

5 x 3 (A: Heavier than High hang snatches)

5 x 2
2 Pausing Snatch Deadlift 85-95% of Strength
:03 at the top in mid hang position (shoulders slightly in front of the bar)

Farewell to young Dannie. For her journey will take her far far away to a realm known as…college. Stay fit young warrior. #gainzofthroneschallenge

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4 rounds of :45 work :15 rest (16:00)
Station 1: Banded Good Mornings
Station 2: Ball Slams*
Stations 3: Perfect Burpees
Station 4: Plank Hold
(Perfect Burpee=Air Squat-Kick back to Push Up-Feet to outside hands-stand)
*rotating stations

4 rounds:
400 m Run
10 Power Cleans 185/125, Fx: 135/95

Nuff said! #gainzofthroneschallenge

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Push Press:
5 x 3 (ME)

AMRAP 10:
10 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16
10 Box Jumps 32/26 Fx: 24/20
10 Toes to Bar

Finisher: Superset
3 x 20 Hollow Rocks
3 x 10 Supermans