Shoulder MOBILITY WORKSHOP Tuesday, October 10 at 6:15 pm

Join AIRROSTI’s Dr. Justin Bryant for an interactive workshop where you’ll learn specific exercises and techniques to help prevent pain and enhance athletic performance. Through guided instruction, you’ll discover new ways to strengthen and stretch, while improving mobility and stability. Plus, get your pain and injury prevention questions answered by an Airrosti Provider.

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No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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Rope climb technique
OR

Team Rope Climbs:
RX: 30 Climbs for time
Fx: 20 For time

Remember tall socks for leg protection!

Death By:
Power Clean and Jerk 135/95, Fx: 95/65

*starting at 1 rep. Increase rep by 1 each movement EMOM until unsuccessful
*6:00 Minimum
*Once out, 10 burpees each round until all athletes have finished

Optional Finisher:
For time:
RX+: 500 double unders
RX: 400 double unders
FX: 250 double unders

Overhead Squat
3 x 5 (ME)
*Superset with 10 Jumping Air Squats
*From the Rack

AMRAP 8:
2-4-6-8-10, etc until end of AMRAP
Hang Power Snatch 115/80, Fx: 95/65
Handstand Push Ups, Fx: 1 abmat

RX+ with 135/95, deficit HSPU

No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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Ring Muscle Up Technique

RX: 5 min AMRAP of Max Muscle Ups

Slow and controlled movement to build strength and to work on proper positions. In order: – Negatives – Pull & Pause – Pull & Transition – Pull, Transition, Support

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‘Rankel’
20 Minute AMRAP:
6 DL (225/155)
7 Burpee Pull-ups
10 KB Swings (32/24)
200m Run
*compare 12/5/2015

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

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Congratulations to Coach Nicole and Sam (Femininely Badass AF) on their First Place finish in the RX female/female divison at SuperFit DC this weekend. Its been a long time come! Outstanding work ladies.

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No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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20 min for 3 Sets:
10 Front Rack Barbell Lunges (In place from the floor)
10 Barbell Rows
10 Single Leg Glute Bridges (10 each side)
10-20 Hollow Rocks

Tabata (rotate stations every 4 minutes):
Double Unders
Goblet Squats (choose a challenging weight)
Atomic Sit-ups with a bumper plate
Box Jumps (go small or go tall)

No score – work fast and furious

Proverbs 3:5-6 Trust in the LORD with all your heart, and do not lean on your own understanding. In all your ways acknowledge him,  and he will make straight your paths.

Congratulations and job well done to all the competitors from CFR7  that competed at SuperFit DC. Many thanks to all of the community members that can by to show their support and cheer us on!

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No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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Strength/Skill Schedule:
Monday: Split Jerk
Tuesday: Front Rack Lunges/accessory
Wednesday: Ring MU technique, Hero WOD “Rankel”
Thursday: Overhead Squat
Friday: Rope Climb Tech/ Death by C&J
Saturday: Strict Press
Sunday: Bench Press/ Row Intervals

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Split Jerk:
Find a 2 RM
*From the Rack

10 Rounds for time:
1 Strict MU Fx: 1 Strict C2B Pull up + 1 Strict Ring Dip
3 Squat Cleans 165/115, Fx: 115/80
5 Hand Release Push Ups