Congratulations to Brandon and The Flickinger Family for their new arrival. Welcome to the world Cooper Reid. Just over a day old and already winning me over with tiny smiles and a great head of hair.

No Classes or Yoga Easter Sunday. All CFR7 members are welcome to train at BCF. Schedule

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Saturday, April 15 for the 9 and 10 am WOD. Come out for a fun and challenging WOD to support the goal of finishing MS! The WOD will test your strength, balance, speed, and pacing. Many skills we work to refine during each WOD but that are ten times harder or impossible for someone diagnosed with MS. Victoria, is a crossfitter, weightlifter, runner, and obstacle course racer based in the DMV. She has 27 races and 2 weightlifting competitions planned for the 2017 year. She competes to prove that the body is able and to do while the body is able. Complete the WOD to the best of your ability. All donations are appreciated and will benefit the National MS Society, helping to find a cure to help end Multiple Sclerosis.

FOR MORE INFORMATION ABOUT MY JOURNEY TO #FINISHMS, PLEASE VISIT: http://main.nationalmssociety.org/goto/FinishMSWolk

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Clean & Jerk
20 min to Find a heavy single

Back Squat EMOM 8:
3 reps @85-90% of your 5RM

No Classes or Yoga Easter Sunday. All CFR7 members are welcome to train at BCF. Schedule

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

Saturday, April 15 for the 9 and 10 am WOD. Come out for a fun and challenging WOD to support the goal of finishing MS! The WOD will test your strength, balance, speed, and pacing. Many skills we work to refine during each WOD but that are ten times harder or impossible for someone diagnosed with MS. Victoria, is a crossfitter, weightlifter, runner, and obstacle course racer based in the DMV. She has 27 races and 2 weightlifting competitions planned for the 2017 year. She competes to prove that the body is able and to do while the body is able. Complete the WOD to the best of your ability. All donations are appreciated and will benefit the National MS Society, helping to find a cure to help end Multiple Sclerosis.

FOR MORE INFORMATION ABOUT MY JOURNEY TO #FINISHMS, PLEASE VISIT: http://main.nationalmssociety.org/goto/FinishMSWolk

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Rope climbing technique

Rx+: 8 legless rope climbs for time
Rx: 12 rope climbs for time
Fx: 8 rope climbs for time

*Wear tall socks

For Time:
15 Chest to Bar Pull Ups, Fx: 15 Pull Ups
25 Box Jump Overs 24/20
35 Kettlebell swings 32/24, Fx: 24/16
600 M Run
35 Kettlebell swings 32/24, Fx: 24/16
25 Box Jump Overs 24/2015
15 Chest to Bar Pull Ups, Fx: 15 Pull Ups

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

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No Classes or Yoga Easter Sunday. All CFR7 members are welcome to train at BCF. Schedule

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

Saturday, April 15 for the 9 and 10 am WOD. Come out for a fun and challenging WOD to support the goal of finishing MS! The WOD will test your strength, balance, speed, and pacing. Many skills we work to refine during each WOD but that are ten times harder or impossible for someone diagnosed with MS. Victoria, is a crossfitter, weightlifter, runner, and obstacle course racer based in the DMV. She has 27 races and 2 weightlifting competitions planned for the 2017 year. She competes to prove that the body is able and to do while the body is able. Complete the WOD to the best of your ability. All donations are appreciated and will benefit the National MS Society, helping to find a cure to help end Multiple Sclerosis.

FOR MORE INFORMATION ABOUT MY JOURNEY TO #FINISHMS, PLEASE VISIT: http://main.nationalmssociety.org/goto/FinishMSWolk

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Front Squat
5 x 4 reps @85-90% of your 5RM

Beginners: 5 x 5 (A, add 5-10# from last week)

3 Rounds for time:
18 Thrusters 95/65 Fx: 75/55
66 Double Unders

Saturday, April 15 for the 9 and 10 am WOD. Come out for a fun and challenging WOD to support the goal of finishing MS! The WOD will test your strength, balance, speed, and pacing. Many skills we work to refine during each WOD but that are ten times harder or impossible for someone diagnosed with MS. Victoria, is a crossfitter, weightlifter, runner, and obstacle course racer based in the DMV. She has 27 races and 2 weightlifting competitions planned for the 2017 year. She competes to prove that the body is able and to do while the body is able. Complete the WOD to the best of your ability. All donations are appreciated and will benefit the National MS Society, helping to find a cure to help end Multiple Sclerosis.

FOR MORE INFORMATION ABOUT MY JOURNEY TO #FINISHMS, PLEASE VISIT: http://main.nationalmssociety.org/goto/FinishMSWolk

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Strength for the week:
Monday – Push Jerk
Tuesday – Front Squat
Wednesday – Rope Climb
Thursday – Clean and Jerk
Friday – Long Metcon
Saturday – Hang Power Snatch
Sunday – Bench Press

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Push Jerk:

5 x 2 (ME)

5 Rounds:
6 Burpees Over Bar
7 Power Cleans 135/95, Fx: 95/65
8 Toes to Bar

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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Squat Snatch
5 x 3 (ME)
*Touch and Go

AMRAP 12
10 Deadlifts 225/155, Fx:185/125
200 Meter Run
30 Double unders