Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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AMRAP 30:
60 Double Unders
500m Row
40m Walking Double DB/KB Lunge 50/35, Fx: 35/20 (Front Rack)
30 Burpees
20 Double DB/KB Cleans 50/35, Fx: 35/20
*Stagger as needed ~3:00 for 2nd heat
Congratulations to all our New You Challengers that completed their Foundations. They will now be apart of the community WODs and will need your guidance and support. Let’s be warm, caring and ready to help any with the deer in headlights face. We got your back, Have fun!
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24 days in 6 to go! Fall Attendance Challenge Leaders:
1st: Christine Ho (21 wods)
2nd: Dale Van Wilder (20 wods)
3rd: -Jackie Lazcano (19 wods)
-Pat Sheridan (19 wods)
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Strength/Skill Schedule:
Monday: Back Squats
Tuesday: Long Amrap
Wednesday: Deadlift
Thursday: Kipping T2B Technique, AMRAP intervals
Friday: Olympic Total
Saturday: Rope Climbs, Chipper
Sunday: Press and Rows
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EMOM 10:
2 Back Squats (A)
AMRAP 15:
200 m Run
21 Kettlebell Swings 32/24, FX: 24/16
15 Abmat Sit ups
9 Muscle Ups Fx: 9 Pull ups + 9 Ring Dips
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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It’s never too late to share some love and gainz. We hope some new connections and good food came out of this challenge. Closing out the Last day to get those meals in. Pop Up Challenge 1: Prep a meal for a teammate. Loving all of this. @RPstrength#90daychallenge #community #fitnessandnutrition#thewholepackage #crossfit #gainz #cfr7
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Supersets:
Bench Press 3 x 10 (ME)
Single Arm DB Row 3 x 10 (each side)
4 rounds:
16 DB Snatches 50/30, Fx: 35/20
20 Goblet Lunges 50/30, Fx: 35/20
24 Doube Unders
*in place lunges
Queen of the South American kingdoms. Monalisa of Brasil. #gainzofthroneschallenge.
Thrusters
5 x 3 (ME)
*going from the racks
AMRAP 15:
6 Shoulder to Overhead 155/105 Fx: 115/80
12 Pull-ups
18 Alternating Pistols, Fx: Pistol Progression/ Reverse Lunge
We are so excited to bridge the gap of fitness and community through the Renaissance Periodization 90 Day Nutrition Challenge. As we come to the end of week 3 athletes are accomplishing Pop Up Challenge 1: Prep a meal for a teammate. Loving all of this. #RPstrength #90daychallenge#community #fitnessandnutrition #thewholepackage
5 x 3 (A: Heavier than High hang snatches)
5 x 2
2 Pausing Snatch Deadlift 85-95% of Strength
:03 at the top in mid hang position (shoulders slightly in front of the bar)
