Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all of these new classes – so keep showing up!

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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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Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all of these new classes – so keep showing up!

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Strict Chest to bar Pull ups
5 x ME
Rest 1:00
Fx: Strict Pull ups
5 x ME
Rest 1:00

For Time:
6 Rope Climbs Fx: 4 @12″
12 Hang Power Clean and Jerks 115/80, Fx:95/65
18 Ring Dips
24 Shoulder to Overhead 115/80, Fx:95/65
30 Bar-facing Burpees
36 Back Squats 115/80, Fx:95/65

Tonight, Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!

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WORKOUT 17.5 Rx’d(Ages 16-54)

10 rounds for time of:
9 Thrusters, 95/65.
35 double-unders

Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders

Masters 55+: Men use 65 lb. Women use 45 lb.