Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Push Press:
5 x 5 (A, ~80-85%)
30-20-10
Kettlebell Swings 24/16
Push Ups
Sit ups
32/24kg for RX+
50 V ups for time
Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall
“Nutts”
For time:
10 HSPU’s
15 Deadlifts (250/175)
25 box jumps (30/24)
50 pull-ups
100 wall balls (20/14) 10/9
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar”
Compare: 8/27/16
OPEN WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65
*Scaled/Masters 55+: 65/45
Athletes partner up and judge each other (run 2 heats)
3 Rounds
:30 Max Hollow Rocks
:15 rest
:30 Plank
:15 rest
:30 Glute Bridges
20 Rep Front Squat
(Week 6: 85-95% of 5RM)”
AMRAP 12
5 Hang Power cleans 155/105, Fx: 95/65
6 Toes to Bar
7 over-the-bar Burpees
No 7:30 pm Wod tonight.
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A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!
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Clean and jerk
30 min to find a heavy single
