Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.

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FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!

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Power Snatch
6 x 1 (ME)

BCF/CFR7 vs. CFSA Team WOD #2:
20 min AMRAP with team of 4 (only 1 guy and 1 girl working at a time, reps can be divided among the team as desired):
60 power snatches 95/65
80 burpee box jumps 24/20
100 pull-ups
200 double unders
Run 200m as a pair each carrying a 20/14 medball as a pair, then tag partners and they complete the run

Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.

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FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!

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Kipping Toes 2 Bar Technique:
Rx: 3 x ME UB
Rest :90
Fx: 3 x 8-12

EMOM 18:
Min 1: 5 Deadlifts at 80%
Min 2: 12/8 HSPU Fx: 10
Min 3: 10 Pistols

100 Hollow rocks for time
Fx: 60 Hollow Rocks

*ff athlete is unable to round their back properly, teach 1 leg or 2 leg hold while rocking.

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

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Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.

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

FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!

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Spilt Jerk
5 x 2
*From the Rack

3 Rounds:
400 m run
10 Push Jerks 155/105, Fx: 115/80
20 Box Jump overs 24/20 (*feet land on top of the box)

Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.

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

FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!

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

“Barbara”
5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
*Rest exactly three minute between rounds (recorded times includes the 12 min or rest during the metcon)
**Compare to 1/23/2015

There is no Fx (scale) for “CrossFit Benchmarks”, however still make scaling decisions based on where you are in your general fitness capabilities and CrossFit experience
Recommendations:
Scale 1: 3-4 Rounds, then reassess
Scale 2: 1/2 the Reps per Movement
Scale 3: Modify Movement skill Level (i.e. Ring rows, Box Push ups/pushups on Knees)

Back Squat
Find a Heavy triple in 15:00
then, perform 2 drop sets at 90%

5 Hard Fast Rounds
20/17 Cal Row
50 Double unders
*1:00 rest

50 Supermans
*Ankles together
-toes pointed
-Arms locked out overhead