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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Handstand Push Ups:
RX+: 5 x 3 Strict + 6 Kipping to a negative
RX: 5 x 3 Strict + 6 Kipping
Fx: 5 x 10 Kipping /abmat
For Time:
400 Double Unders Fx: 250 Double Unders
*EMOM 5 Burpees
Finisher: Goat Work
Apple picking and Shenanigans, Saturday, October 28, Grab a bag or basket, a hoodie to stay warm, and a hot cup of coffee (or other warm drink of choice) and join us at 11:00 am on October 28th at Marker-Miller Orchards Farm Market. We’ll enjoy an afternoon of picking fresh apples and pumpkins to later be cooked, carved, or devoured!!!
Find out more about the Farm here:
http://
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Snatch:
15:00 to Find a Heavy Double:
15:00-21:00: 3 x 2 at 80%
AMRAP 10:
6 Pull Ups
6 Wallball Shots 20/14
8 Pull Ups
8 Wallball Shots 20/14
10 Pull Ups
10 Wallball Shots 20/14
12 Pull Ups
12 Wallball Shots 20/14
etc. until AMRAP ends.
Apple picking and Shenanigans, Saturday, October 28, Grab a bag or basket, a hoodie to stay warm, and a hot cup of coffee (or other warm drink of choice) and join us at 11:00 am on October 28th at Marker-Miller Orchards Farm Market. We’ll enjoy an afternoon of picking fresh apples and pumpkins to later be cooked, carved, or devoured!!!
Find out more about the Farm here:
http://
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Curtis P Complex:
20: 00 Find Heaviest Complex of:
1 Power Clean + 2 Front Rack Lunges (L/R) + 1 Jerk
30-20-10
Alternating Pistols
Hang Power Cleans 95/65, Fx:75/55
Overhead Squats 95/65, Fx:75/55
RX+: 115/80
***Schedule update: Due to the volume of Facebook reservations for the WODaween and BOOze WOD at 6:30 pm tonight and no reservations for the 7:30 pm WOD. The 7:30 pm WOD has been Cancelled and the Cap has been extended to 50 athletes for the 6:30 WOD. Please continue to reserve through Zen Planner and we will see you tonight!***
Come out tonight at 6:30 pm for the WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook.
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Apple picking and Shenanigans, Saturday, October 28, Grab a bag or basket, a hoodie to stay warm, and a hot cup of coffee (or other warm drink of choice) and join us at 11:00 am on October 28th at Marker-Miller Orchards Farm Market. We’ll enjoy an afternoon of picking fresh apples and pumpkins to later be cooked, carved, or devoured!!!
Find out more about the Farm here:
http://
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Superset:
Bench Press
5 x 5 (ME)
Barbell Row
5 x 5
Tabata (rotate stations each 20 sec work interval):
KB Deadlifts 32/24 Fx: 24/16
Sit ups
Push ups
Kettlebell Swings 32/24 Fx: 24/16
Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook.
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A: 4:00 AMRAP weighted pull ups
Pull Up Fx: Strict Pull ups
Rest 1:00
B: 4:00 AMRAP Strict Toes to Bar, Fx: Strict Leg raises
Partner WOD
27-21-15-9
Row Cals
Power Snatches 115/80 Fx: 95/65
Box Jumps 32/26 Fx: 24/20
