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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9 days in to the month and into our Attendance Challenge! Here are you top 7 athletes.

With at 4 way tie for 1st place with 8 WODS:
*Christine Ho
*Rachel Blackley
*Tiffany Flowers
*Fan Yang
Another tie for 4th and 5th: with 7 WODs
*Liza Yang
*Oscar Norabuena
*Jackie Lazcano

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Snatch balance EMOM:
EMOM 10:
1 Snatch balance + 2 OHS (A)

4 Rounds for time:
10 ring Dips, Fx: Box Dips
15 Box Jumps 24/20
20 Kettlebell Swings 32/24, Fx: 24/16
RX+ Use Muscle Up Rings

Join our Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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

Macho Man:
EMOM as Long As Possible:
3 Power Cleans 155/105, Fx: 115/80
3 Front Squats: 155/105, Fx: 115/80
3 Jerks 155/105, Fx: 115/80
*Courtesy Comp Train
*Nutrition Challenge Test WOD 4
*6:00 minimum

Strict Pull Ups
RX: 8:00 Max Strict Chest to Bar
FX: 8:00 Max Strict Pull ups
*Nutrition Challenge Test WOD 2

1 MIle Run
Rest 5:00
2 K Row
*Nutrition Challenge Test WOD 3

Time to get meal prepping. Our nutrition challenge begins Monday, September 4th. Due to member feedback. An extension to buy templates for participation is added. Have your templates purchased by Monday, September 11th qualify for the challenge.

Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year!  We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days.  Every week we will post the top 5 leaders in the gym!  Have fun and get fall fit!

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Find 1 RM Back Squat
*Nutrition Challenge Test WOD CFR7

5 rounds:
20 ABMAT sit-ups
20 Russian KBS 32/24 Fx: 24/16
20 Push-ups

Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year!  We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days.  Every week we will post the top 5 leaders in the gym!  Have fun and get fall fit!

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Snatch:
20:00 to Find a Heavy Double

Barbell Conditioning:
For Time:
10 Snatches 115/80 Fx: 75/55
8 Snatches 135/95 Fx: 95/65
6 Snatches 155/105 Fx: 115/75
4 Snatches 185/125 Fx: 125/85
2 Snatches 205/140 Fx: 135/95
15:00 Cap
*Courtesy Comp Train
*Power or Squat as needed