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

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Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks.  Class times are at 6:30 am, Noon and 6:45 pm.  Please greet all new faces as they take on CrossFit for the first time. Let’s be warm and welcoming while they learn the ropes.  Thanks, Coaching Team.

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High Hang Squat Clean:
5 x 3 (A)

Every 90 secs for 15:00
2 Touch and Go Power Cleans + 3 Thrusters (A)

Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks.  Class times are at 6:30 am, Noon and 6:45 pm.  Please greet all new faces as they take on CrossFit for the first time. Let’s be warm and welcoming while they learn the ropes.  Thanks, Coaching Team.

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Strength for the Week:
Monday: “Nutts” Hero WOD
Tuesday: Hang Squat Clean
Wednesday: Rope Climbs/Muscle ups
Thursday: Deadlift
Friday: Hang Squat Snatch
Saturday: HSPU
Sunday: Strict Pull-ups/TGU

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“Nutts”
For time:
10 HSPU’s
15 Deadlifts (250/175)
25 box jumps (30/24)
50 pull-ups
100 wall balls (20/14) – men shoot to 10′, women shoot to 9′
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar””

Compare: 2/18/2017

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