Free Mobility Clinic Saturday, August 19 at 11:30 am: Get ready for some prime mobilization, stretching and guidance with Coach Marcus. Mobilization techniques and stretching are essential for injury prevention, optimal performance, recovery and increased range of motion. Take advantage of this hour of knowledge and practical application.

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EMOM 8:
ODD: 5 Deadlift (ME)
Even: 7-10 Handstand Push ups
*Rx+Deficit

For Time:
50 Toes to Bar, Fx: Hanging Knee Raises
50 Thrusters 95/65, Fx: 75/55
50 Burpee Plate Jump overs 6″
50 Alternating Dumbbell Snatches 50/35, Fx: 35/20
17:00 Cap

Free Mobility Clinic Saturday, August 19 at 11:30 am: Get ready for some prime mobilization, stretching and guidance with Coach Marcus. Mobilization techniques and stretching are essential for injury prevention, optimal performance, recovery and increased range of motion. Take advantage of this hour of knowledge and practical application.

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Turkish Get Ups
3 x 10 (5 each side)
3 x 20 Hollow Rocks
*superset movements

AMRAP 12:
10 Shoulder to Overhead 135/95, Fx:95/65
10 Box Jumps 32/26 Fx: 24/20
10 Chest to Bar Pull ups, Fx: Pull Ups

400m Farmers Walk

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

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Free Mobility Clinic Saturday, August 19 at 11:30 am: Get ready for some prime mobilization, stretching and guidance with Coach Marcus. Mobilization techniques and stretching are essential for injury prevention, optimal performance, recovery and increased range of motion. Take advantage of this hour of knowledge and practical application.

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Front Squat/Back Squat Cycle
6 x 3/6 @ 90%
Rest 2:00″

AMRAP 5:
15 Kettlebell Swings 32/24, Fx: 24/16
10 Deficit Push Ups 4″/2″

Strength for the Week
Monday: Strict Press
Tuesday: Front/Back Squat
Wednesday: Turkish Getup
Thursday: Deadlift and HSPU
Friday: Front/Back Squat
Saturday: Team Double “DT”
Sunday: Double MetCon

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Strict Press
5 x 5 (ME)
15:00

3 Rounds:
400m Run
10 Power Clean 155/105, Fx: 115/80
50 Double Unders Fx: 30 Double Unders

6 x 1:00-1:15
Single Arm Overhead KB Hold
3 sets each side

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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Kipping Pull Up Technique
Rx: Max Pull ups in 4:00
RX+ Max C2B Pull ups in 4:00

3 Rounds of
AMRAP 3:
10 Power Snatches 115/80, Fx: 95/65
ME WBS 20/14
Rest 2:00
Rx+: 135/95