Here we go again! The “New You” program has brought us over 50 new faces to train for 6 weeks with us. They will start their 2 week foundations course Today. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am, Noon and 6:45 pm Monday through Saturday. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.

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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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Rowing Technique

Adventures of Rob and BJ Day 2:
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
Courtesy: CrossFit New England

Coaches note: record total reps

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

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Here we go again! The “New You” program has brought us over 50 new faces to train for 6 weeks with us. They will start their 2 week foundations course Today. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am, Noon and 6:45 pm Monday through Saturday. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.

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

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!

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

Deadlift
5 x 5 @ 85-90% of 5RM

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

AMRAP 12:
100 M Suitcase Carry 24/16
15 Deadlifts 135/95
20 Goblet Squats 24/16

Here we go again! The “New You” program has brought us over 50 new faces to train for 6 weeks with us. They will start their 2 week foundations course Today. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am, Noon and 6:45 pm Monday through Saturday. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.

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

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!

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

Strength Schedule:
Monday: Heavy Thrusters
Tuesday: Deadlift
Wednesday: Rowing and Rig Wod
Thursday: Back Squat
Friday: Big Clean Complex
Saturday: Strict Press
Sunday: Midline Madness and Cindy intervals

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Find Heavy Thruster triple
*From the floor
15:00

Adventures of Rob and BJ Day 1:
“Spring Swing”
21 Thrusters 95/65, Fx: 75/55
21 Kettlebell Swings 32/24kg Fx: 24/16kg
400m Run
15 Thrusters 95/65, Fx: 75/55
15 Kettlebell Swings 32/24kg Fx: 24/16kg
400m Run
9 Thrusters 95/65, Fx: 75/55
9 Kettlebell Swings 32/24kg Fx: 24/16kg
400m Run
Courtesy: CrossFit New England

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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Turkish Get Ups
3 x 8(4 each Side)
20 Hollow Rocks between sets

AMRAP 12:
10 Overhead Lunges (In Place) 95/65, Fx: 75/55
10 Hand Release Burpees over Bar
20 Abmat Situps

“Eva”
5 Rounds
Run 800 meters
30 Kettlebell Swings 32/24
30 pullups

Scale as needed. No cap

*If it rains we will Row! Don’t be Skurred