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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“Power Clean
00:00-12:00 Find a Heavy TNG Power Clean Triple
12:00-14:00 Rest (set bar load)
14:00 Perform 1 Max Effort UB set at 80% of Triple”

For Time:
3 rounds:
10 Deadlifts 225/155, Fx: 185/125
200m run
50 Double Unders

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD.

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“Black Lung””
21-15-9
Thrusters 95/65
Push Up
Front Squat 95/65
Pull Up
Wall Ball 20/14
Burpees
(Fx: 15-12-9)

*Courtesy CrossFit Terminus”

400m Farmers Walk

Jason Carrier is rep’n the O.G. of the Day. ”

Absolutely love the CFRT7 Community

Heathy body, healthy heart! Thank God for George aka HAMMER in the morning motivating us all to stay the course. Comedy at 6am is priceless. Love the Country Music tempo Marcus and BJ pump out. Grateful for many friendships and the culture CFRT7 has built. The thought of going back to the gym and walking around staring at machines and building my own workout is completely foreign. Train, Compete Win! Cheers to CFRT7…. Wondering when we can practice Keg stands and kick up the workouts a bit… J”

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Heavy Squat Snatch Interval
Every :90 for 15:00
Perform 1 Squat Clean
*increase 5# every successful lift
Working sets start 40# under 1 RM

AMRAP 10:
10 Dumbbell Push Press 50/35, Fx: 35/20
10 Meter Overhead Walking KB lunges 24/16, Fx: 20/16
10 Alt. KB Snatches 24/16, Fx: 20/16

7/13 Front Squat/Back Squat

4 x 7/13 at 65% Rest 2:00

AMRAP 12:
200m run
12 Burpee Box Jumps 24/20 (Lateral Burpee to Box)
12 Toes To Bar

Deadlift
Find a 2RM
*20:00

15-12-9
Power Snatch 135/95, Fx: 95/65
Ring Dips

Accumulate a 7:00 Overhead Plate hold
45/25, Fx:25/15