No Yoga this Sunday. Open Gym from 1100-1200.

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

And now, the always entertaining. Never lets you down. Dale the O.G.  I’ve been to a lot of CF Boxes.  Some good ones, some OK ones.  What we have here is special.  You can see above that we’ve gone through quite a few coaches and members (no surprise with the transient nature of this region).  One thing hasn’t changed.  The quality.  Quality of the coaches.  Quality of the equipment.  And most important quality of the members.  That’s why I chose Rt7. 

I can hurl tennis rackets at small moving objects with deadly accuracy. I once read Paradise Lost, Moby Dick, and David Copperfield in one day and still had time to refurbish an entire dining room that evening. I have performed several covert operations for the CIA. I sleep once a week; when I do sleep, I sleep in a chair. While on vacation in Canada, I successfully negotiated with a group of terrorists who had seized a small bakery. The laws of physics do not apply to me.

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

“Isabel”
For Time:
30 Snatches 135/95
*Power Snatches are legit

Compare to:
8/17/16, 11/20/14, 5/10/14

3 x 600 Meter Run:
Rest 2:00

No Yoga this Sunday. Open Gym from 1100-1200.

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

Weighted Pull ups
6 x 2 (ME)
On 6th set, immediately drop weight and perform one Max set Strict Pull ups

For time:
9 Deadlifts 315/215 Fx: 255/170
9 Plate Facing Burpees over plates*
45 Double Unders
15 Deadlifts 225/155 Fx: 205/135
15 Plate Facing Burpees over plates
45 Double Unders
21 Deadlifts 185/125 Fx: 155/105
21 Plate Facing Burpees over plates
45 Double Unders

*Stack bumpers up that were stripped from the barbell. Feet cannot touch, must jump over plates.

Accumulate a 3:00 L-sit hang

No Yoga this Sunday. Open Gym from 1100-1200.

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

Front Squat/Back Squat Cycle
5 x 4/8 @ 78%
Rest 2:00″

AMRAP 7:
10 Push Press 115/80, Fx: 95/65
15 Box Jumps 30/24, Fx:24/20 (BCF 32/26)

No Yoga this Sunday. Open Gym from 1100-1200.

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

Clean and jerk
Find Heavy Double

4 x :45- 1:00
Single Arm Overhead KB Hold
4 sets each side

No Yoga this Sunday. Open Gym from 1100-1200.

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

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

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

Partner WOD:
Cash in: 1600 m Row:
Then 2 Rounds:
40 Russian KB Swings 32/24, Fx: 24/16
30 Burpees
20 Front Rack Lunge w/ KB 32/24, Fx: 24/16
10 Rope Climbs, Fx: 6 Rope Climbs
Cash out: 1600 Meter Run (together)
*1 person working at a time

Finisher: 3-5 sets
20 Hollow Rocks
:20 Ring Hold at top