Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you.

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Lets keep the rounds of Cindy coming as we prepare for Memorial Day Murph. Hit 3 rounds every workout day, or more if you want!
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes.

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Strength for the week
Monday: Hang Power Clean EMOM
Tuesday: Double MetCons
Wednesday: Snatch, Back Squat, and Barbell Row
Thursday: Push Press
Friday: Handstand Walk Technique
Saturday: “The Chief”
Sunday: Deadlift

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Hang Power Clean EMOM 10:
ODD: 4 Hang Power Cleans (ME)
Even: 8 Bar Facing Burpees

4 Rounds for Time:
20 Alternating DB Snatches 45/30, Fx: 30/20
20 DB Step Ups* 24/20, 45/30, Fx: 30/20
200 M Run
*Hold DB in suitcase hold

Happy Mothers Day! Bring your mother or a mother to Yoga for FREE. 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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Midline Madness:
3-4 sets of:
10 Turkish Sit ups (5 each side)
10 Strict Toes to Bar
10 Supermans
Rest as needed

Turkish sit up (https://www.youtube.com/watch?v=MpQIyTxtuhY)

AMRAP 18:
200M Run
10 Deadlifts 135/95, Fx: 95/65
200M Run
10 Power Snatches 135/95, Fx:95/65
200M Run
10 Overhead Lunges 135/95, Fx: 95/65

Finisher:
Max Handstand Walk for distance
8:00 Cap

BRING A FRIEND DAY NEXT TUESDAY!

Mark your calendars!  Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you.

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Strict Press:
4 x 7 (ME)
16:00

3 rounds for Total Time:
6 rounds of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Rest: 2:00
Fx: 4 Rounds

BRING A FRIEND DAY NEXT TUESDAY!

Mark your calendars!  Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you.

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Adventures of Rob and BJ Day 3:
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set
Courtesy: CrossFit New England

Note: Barbell cannot be dropped through the entire complex

Mark your calendars!  Bring a Friend day Tuesday, May 16. Come train with a friend or Family member at any WOD! We will have a fun WOD for all levels. No CrossFit experience necessary.  We want to share our passion for what we do here with others and it starts with you!

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Back Squat:
3 x 10 @ 70-75% of 5Rm

Beginners: 5 x 5 add 5-10# 18:00 Cap

3 Rounds for time:
15 Ring Push Ups, Fx: Hand Release Push ups
20 Box Jumps 24/20
35 Double Unders
*ring height: Bottom of the rings contact an abmat
*Biceps to rings