Wednesday, February 15,  7:30pm WOD is Cank’d this week.

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A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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Strength for the week:
Monday – Back Squat
Tuesday – Valentines Day Partner WOD
Wednesday – Clean and Jerk
Thursday – Front Squat
Friday – Open Wod 15.5
Saturday – Hero WOD “Nutts”
Sunday – Push Press

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20 Rep Back Squat
(Week 6: 85-95% of 5RM)

AMRAP 16:
200m run
20 Alt. DB or KB Snatches 45/30 , Fx: 30/20
20 OH Lunges 95/65, Fx: 75/65 (in Place)

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Find Heaviest Complex:
1 Hi Hang Power Clean + 1 low Hang Power Clean + Power Clean (floor)

3 Rounds::
Complete 3 Sets of:
8 C2B Pull ups, Fx: Pullups
8 Burpees to Bar 6″
Then rest 1 min and repeat sets 2 & 3.

*Score is total time

“Fight Gone Bad”
Three rounds, 1 minute rounds:
Wallball shots, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches
Push-press, 75/55 – go from the ground
Row for calories
Rest
compare: 7/1/2016

Finisher:

Accumulate a 4:00 Free standing Handstand Hold

Fx: Partner Hold

Or against Wall, shifting from 1 foot to no feet

A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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20 Rep Front Squat
(Week 5: 82-90% of 5RM)

Open WOD 14.1
AMRAP 10
30 Double Unders
15 Power Snatches 75/55

Athletes partner up and judge each other (run 2 heats)

A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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Superset:
Kettlebell Windmill
3 x 12 (6 each side)
(https://www.youtube.com/watch?v=ITSmgn_BQgY)

Wall walks
3 x 5

Fran
21-15-9
Thrusters 95/65
Pull ups
Compare: 12/5/2016
Cap: 12:00

All athletes with a sub 5 min Fran time should partner up and judge either other

AMRAP 5:
Max Effort Walking Overhead Plate Hold 25/15