Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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Activation:
3 Giant Sets:
25 Band Pull Aparts
5 Behind the Neck Snatch Push Press (A)
10-14 single Leg Glute Bridges (5-7 each side)

Snatch Complex:
5 Sets of:
1 High hang Squat Snatch + 1 Low hang Squat Snatch + 1 Squat Snatch (Floor)
(ME)

Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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Filthy Fifty – Reversed

For time:
50 double-unders
50 burpees
50 wall balls 20/14
50 back ext, Sub Good Mornings or Supermans
50 push press 45/35
50 knees to elbows, Fx:abmat situps
50 walking lunges
50 kettlebell swings 16/12 kg
50 jumping pull ups
50 box jumps, 24/20

Great time at the Nationals game Friday night!

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Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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Strength for the Week
Monday: Narrow Grip Bench Press
Tuesday: Filthy Fifty – Reversed
Wednesday: Snatch Complex
Thursday: Double Metcon
Friday: “DT”
Satuday: Front Squat
Sunday: Double Metcon

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Narrow Grip Bench Press:
4 x 5 (Across)
(Grip slightly outside of shoulders width. Tight elbows to body position)

5 Rounds for time:
5 Burpees
5 Muscle Ups Fx: 5 Chest to Bar
9 Deadllifts 225/155, Fx: 185/125

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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3 Sets of:
16 Barbell Step Ups (A: 8 each leg)
12-15 Pendlay Rows (A)

AMRAP 18:
400 M Run
15 Ground to Overhead 45/25 Fx: 25/15
15 Atomic Situps 45/25 Fx: 25/15

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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“Jackie”
For Time:
1000 meter row
50 Thrusters 45/35
30 pull-upS

EMOM 14:
Odd: 3 Push Jerks (A) *from Floor
Even: 30 Double Unders