No Yoga this Sunday. Open Gym from 1100-1200.

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Clean and jerk
Find Heavy Double

4 x :45- 1:00
Single Arm Overhead KB Hold
4 sets each side

No Yoga this Sunday. Open Gym from 1100-1200.

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

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Partner WOD:
Cash in: 1600 m Row:
Then 2 Rounds:
40 Russian KB Swings 32/24, Fx: 24/16
30 Burpees
20 Front Rack Lunge w/ KB 32/24, Fx: 24/16
10 Rope Climbs, Fx: 6 Rope Climbs
Cash out: 1600 Meter Run (together)
*1 person working at a time

Finisher: 3-5 sets
20 Hollow Rocks
:20 Ring Hold at top

Wise words from O.G. of the Day Anastasia Kranias. “Many people assume I (we) work out to look good and stay in shape. While this is certainly an element, to me, the most important gift from CrossFit is mental strength. I work out with the 0600 crew and adore all those who come in sleepy-faced and ready to conquer every morning. Like so many of our members, my job is often challenging and draining, but after a hard work out, I always tell myself, “you just completed the hardest thing you’ll have to do all day.” I always walk a little more confidently, even if I have to face something that would otherwise terrify me. I am so very thankful I was introduced to CrossFit. Physical strength is a perk, but mental strength is everything. I appreciate this box, my friends who have become family, and the coaches more than words can describe!”

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@Airrosti’s Dr. Justin Bryant will be at Route 7 Tonight, Monday, July 24^th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day to day activities.

Please follow the link to pre-register and secure an appointment.  CLICK BELOW to register

If you are not familiar; Airrosti, is a conservative, non-invasive approach for pain/injuries. Typical injury resolutions are experienced on average, within 3 visits

https://go.airrosti.com/scheduler/event/0NIFQ1A35SJ

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Strength For the Week
Monday: Front squat/Back Squat
Tuesday:Long Metcon
Wednesday: Clean and Jerk
Thursday: Front squat/Back squat
Friday:Weighted Pull ups
Saturday: “Isabel”
Sunday: Deadlift
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Front Squat Back Squat Cycle
5 x 4/8 @ 75%
Rest 2:00-3:00

5 Rounds
3 Muscle Ups, Fx: 3 C2B and 3 ring dips
5 Power Snatches95/65 Fx: 75/55
12:00 Cap

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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@Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24^th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day to day activities.

Please follow the link to pre-register and secure an appointment.  CLICK BELOW to register

If you are not familiar; Airrosti, is a conservative, non-invasive approach for pain/injuries. Typical injury resolutions are experienced on average, within 3 visits

https://go.airrosti.com/scheduler/event/0NIFQ1A35SJ

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Bench Press:
5 x 5 (A)

4 Rounds:
21 Box Jump Overs 24/20
15 Hang Power Cleans (115/80 Fx: 95/65)
9 Ring Push ups