Here we go again! The “New You” program has brought us over 50 new faces to train for 6 weeks with us. They will start their 2 week foundations course Today. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am, Noon and 6:45 pm Monday through Saturday. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.

====================================

Mark your calendars!  Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you!

======================================

Strength Schedule:
Monday: Heavy Thrusters
Tuesday: Deadlift
Wednesday: Rowing and Rig Wod
Thursday: Back Squat
Friday: Big Clean Complex
Saturday: Strict Press
Sunday: Midline Madness and Cindy intervals

=====================================

Find Heavy Thruster triple
*From the floor
15:00

Adventures of Rob and BJ Day 1:
“Spring Swing”
21 Thrusters 95/65, Fx: 75/55
21 Kettlebell Swings 32/24kg Fx: 24/16kg
400m Run
15 Thrusters 95/65, Fx: 75/55
15 Kettlebell Swings 32/24kg Fx: 24/16kg
400m Run
9 Thrusters 95/65, Fx: 75/55
9 Kettlebell Swings 32/24kg Fx: 24/16kg
400m Run
Courtesy: CrossFit New England

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/
=========================

Turkish Get Ups
3 x 8(4 each Side)
20 Hollow Rocks between sets

AMRAP 12:
10 Overhead Lunges (In Place) 95/65, Fx: 75/55
10 Hand Release Burpees over Bar
20 Abmat Situps

“Eva”
5 Rounds
Run 800 meters
30 Kettlebell Swings 32/24
30 pullups

Scale as needed. No cap

*If it rains we will Row! Don’t be Skurred

The May Challenge is here! It’s almost time for the Hero Wod “Murph” for the Memorial Day WOD. What better way to prepare than to practice your Cindy Strategy. As a community lets see how many Rounds of Cindy we can do for the month.
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes. Coaches can play too!

===========================

Snatch Complex:
Find Heaviest Complex of:
1 Power Snatch + 2 Hang Squat Snatch + 3 Overhead Squat
20:00

3 rounds for time
3 Bar Muscle Ups
6 Front Squats 135/95, Fx:115/80
9 Handstand Push ups
12 Hang Power Cleans 135/95, Fx:115/80

The May Challenge is here! It’s almost time for the Hero Wod “Murph” for the Memorial Day WOD. What better way to prepare than to practice your Cindy Strategy. As a community lets see how many Rounds of Cindy we can do for the month.
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes. Coaches can play too!

===========================