Back Squat EMOM 8:
3 Back Squats at 80-85% of 5RM (or 10# heavier than 6/5/17)

AMRAP 15:
200 M Run
8 Thrusters 115/80, Fx:95/65
12 Deadlifts 115/80, Fx:95/65

Power Snatch
5 x 3 Touch and Go (ME)

Partner Wod
For time (one partner working at a time)
125 Wall Ball Shots 20/14
100 Cal Row
75 Toes to Bar, Fx: Knee Raises
50 Handstand Push Ups, Fx: Hand Release Push ups
25 Chest to Bar Pull-ups, Fx: Pull ups

Turkish get ups
3 x 10 (A: 5 each side)

Bench Mark Wod:

“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare:8/19/2016

Handstand Finisher:
RX: Accumulate 4:00 Free Handstand hold
Fx: handstand practice with a partner

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

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We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment if needed for the workout. Please use crash mats if you are dropping weights and try to plan your conditioning around the natural noise of the days workout as to not take away from the instruction of the coach. Thanks and enjoy!

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Strict Press:
Find Heavy Double
16:00

5 Rounds for time:
3 Muscle Ups, FX: 3 pull-ups and 3 ring dips
5 Power Cleans 135/95, Fx: 95/65
7 Front Squats 135/95, Fx: 95/65

Congratulations to all the athletes that competed at Flex on the Mall 2017 this week. Thank you to everyone who came out to support the CFR7 and BCF communities.

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We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment if needed for the workout. Please use crash mats if you are dropping weights and try to plan your conditioning around the natural noise of the days workout as to not take away from the instruction of the coach. Thanks and enjoy!

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Strength for the week
Monday: Deadlift
Tuesday: Strict Press
Wednesday: Turkish Get-ups and “Annie”
Thursday: Power Snatch
Friday: Back Squat
Saturday: Clean
Sunday: Push Press

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EMOM 10:
2 Deadlifts at 90% of 5Rm

20 min AMRAP:
20 Kettlebell Swings 32/24 Fx: 24/16
20 Atomic Sit-ups w medball 20/14, Fx: Situps
20m bear crawl
200m run with medball