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

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Today’s O.G. is Ryan “New Daddy” Doughty. “It has been a incredible journey for myself getting better everyday that I came to the gym. The reason I joined and stuck with CFR7 has been BJ and the coaching as well as the fellow athletes at the gym. BJ is one of the best coaches in the area hands down and I love being challenged every day at the gym. It also has been amazing to watch some of the members improve tremendously in such a short amount of time and has always been motivation for me to come back and get stronger as well. Thank you for the fun memories as this is my last month at CFR7 has I will be moving away to a bigger place to make room for the equipment for my newest CF member Kayleigh Regina Doughty.

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7/13 Front Squat Back Squat
4 x 7/13 @ 70%
Rest 2:00 between sets

5 Rounds for time:
6 Power Cleans 135/95, Fx: 115/80
6 Bar Facing Burpees
200 Meter Run

RX+: 165/110

On 5 July at 0102 hours Lisa and Gilbert welcomed Reagan Elizabeth Ashdown to our family. She weighed 6 lbs 15 ounces and 20.5 inches long.

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Strength and Skill Schedule:
Monday: Benchmark, Angie
Tuesday: 7/13 Front Squat Back Squat
4 x 7/13 @ 70%
Wednesday: Handstand Push Ups
Thursday: Snatch and “Martines Jam”
Friday: 7/13 Front Squat Back Squat
5 x 4/8 @ 73%
Saturday: “The Seven”
Sunday: Bench Press

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BENCHMARK MONDAY!

Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*Compare: 4/14/2015
Scale: 50 or 75 reps
*Movements must be completed in order completely

Finisher:

Handstand hold practice with a partner or handstand walking practice

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