“CrossFit Triathalon”
3 Rounds for time:
1000m Row
100 Double Unders, Fx: 100 singles
800m Run
compare: 8/16/2016

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

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Split Jerk
5 x 2 (ME)
*From the Rack

Tabata:
Kettlebell Swings 24/16, Fx: 16/12
Front Rack Lunges 24/16, Fx: 16/12
Sumo Deadlift High Pulls 24/16, Fx: 16/12
Abmat Situps
*Rotating movements every round
*32 total rounds/16:00

Strength for the week
Monday: Front/Back Squat
Tuesday: Split Jerk
Wednesday: CrossFit Triathalon
Thursday: Front/Back Squat
Friday: Clean Complex
Saturday: Deadlift
Sunday: Pull Ups

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7/13 Front Squat Back Squat
6 x 3/6 @ 85%
Rest 2:00-3:00

5 Rounds for time:
3 Power Cleans 185/125, Fx: 135/95
10 meter Handstand Walk, Fx:14 Shoulder Taps
15/12 Cal Row

What are you waiting for? Sign up for our next Foundations Course. 4 Classes starting this Monday at 6:45 pm. Register here!

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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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Rope Climb Technique:
Rx: 10 Legless Climbs for time
Fx: 12 Climbs for time
*Wear Tall Socks

27-21-15-9
Deadlift 155/105, Fx: 135/95
Hand Release Push ups

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Today we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

“31 Heroes”
AMRAP 31:
8 thrusters, 155/105
6 rope climbs
11 box jumps, 30/24
*Teams of two, one buddy runs 400m with 45/25 pound plate
Compare: 8/6/2016