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

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No Classes or Yoga Easter Sunday. All CFR7 members are welcome to train at BCF. Schedule

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Saturday, April 15 for the 9 and 10 am WOD. Come out for a fun and challenging WOD to support the goal of finishing MS! The WOD will test your strength, balance, speed, and pacing. Many skills we work to refine during each WOD but that are ten times harder or impossible for someone diagnosed with MS. Victoria, is a crossfitter, weightlifter, runner, and obstacle course racer based in the DMV. She has 27 races and 2 weightlifting competitions planned for the 2017 year. She competes to prove that the body is able and to do while the body is able. Complete the WOD to the best of your ability. All donations are appreciated and will benefit the National MS Society, helping to find a cure to help end Multiple Sclerosis.

FOR MORE INFORMATION ABOUT MY JOURNEY TO #FINISHMS, PLEASE VISIT: http://main.nationalmssociety.org/goto/FinishMSWolk

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Front Squat
5 x 4 reps @85-90% of your 5RM

Beginners: 5 x 5 (A, add 5-10# from last week)

3 Rounds for time:
18 Thrusters 95/65 Fx: 75/55
66 Double Unders

Saturday, April 15 for the 9 and 10 am WOD. Come out for a fun and challenging WOD to support the goal of finishing MS! The WOD will test your strength, balance, speed, and pacing. Many skills we work to refine during each WOD but that are ten times harder or impossible for someone diagnosed with MS. Victoria, is a crossfitter, weightlifter, runner, and obstacle course racer based in the DMV. She has 27 races and 2 weightlifting competitions planned for the 2017 year. She competes to prove that the body is able and to do while the body is able. Complete the WOD to the best of your ability. All donations are appreciated and will benefit the National MS Society, helping to find a cure to help end Multiple Sclerosis.

FOR MORE INFORMATION ABOUT MY JOURNEY TO #FINISHMS, PLEASE VISIT: http://main.nationalmssociety.org/goto/FinishMSWolk

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Strength for the week:
Monday – Push Jerk
Tuesday – Front Squat
Wednesday – Rope Climb
Thursday – Clean and Jerk
Friday – Long Metcon
Saturday – Hang Power Snatch
Sunday – Bench Press

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Push Jerk:

5 x 2 (ME)

5 Rounds:
6 Burpees Over Bar
7 Power Cleans 135/95, Fx: 95/65
8 Toes to Bar

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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Squat Snatch
5 x 3 (ME)
*Touch and Go

AMRAP 12
10 Deadlifts 225/155, Fx:185/125
200 Meter Run
30 Double unders

Show us how far you have come in just 6 weeks. Our 6 Week New You challengers will retest Foundations WOD 5 today at 1pm. Let’s come out and show support and the power of a CrossFit community.

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“Barbara”
5 Rounds for Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3:00 EXACTLY between rounds….EXACTLY

Beginners/Foundation:
5 Rounds for time
10 Pull ups or Ring rows
15 Push ups
20 Sit ups
25 Squats
Rest 3:00 EXACTLY between rounds….EXACTLY

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New You Re-test Foundations WOD 5
“8 min AMRAP
5 Hang Power Cleans 55/35, 35/15
10 WBS 14/20
15 PVC Overhead Squats

We had a blast cross training with the Run the World run Club. See you  next month.

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Come out and support the New You Challengers on Saturday, April 8 at 1 pm. They will be retesting Foundations WOD 5. This will be their first benchmark and we expect to see some huge gains.

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Push Press:
Establish a 5RM

New You: 5 x 5 (A)

Tabata
Row Calories
Plate Ground to Overhead 45/25, Fx: 25/15
10 m Shuttle
3 part Renegade Rows 45/30 Fx: 35/20

Not Rotating Stations