“love the life you live. live the life you love.”
― Bob Marley

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Don’t miss your opportunity to enroll into this week’s Foundations Course starting tonight at 7:45pm. Click here only 5 spots remaining!

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Strength/skill/ Finisher Schedule:
Monday: Turkish Get Ups/ HSPU
Tuesday: Back Squat/ Supermans
Wednesday: Barbara
Thursday: Split Jerk
Friday: Kipping T2B/ Hollow Rocks
Saturday: Power Snactch
Sunday: Front Squat/ Muscle Ups

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TurKish Get Ups
Rx: 3 x 10 (ME) 5 each side
Fx: 3 x 10 (A) 5 each side

BCF/CFR7 vs. CFSA Individual Throwdown WOD #2 “Long and Hard”
For time:
100 Double Unders
50 Wall Ball shots 20/14
40 Front Rack Lunges 135/95, Fx: 95/65
30 Barfacing Burpees
20 Clean and Jerks 135/95, Fx: 95/65
5 Rope Climbs 15′, Fx: 12′
20:00 Cap

50 Strict HSPU
Fx: 50 kipping

Yoga with Claire 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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Deadllift
3 x 8 (A)

For Time:
50 S2OH 135/95
50 Air Squats
50 Pull Ups
50 Cal Row

100 ABMAT sit-ups for time

Bench Press
3 x 10 (A)
*Superset with Banded Tricep Extensions

Open Wod 11.1
AMRAP 10:
30 Double Unders
15 Power Snatches 75/55
*Masters 55+, 65/55

50 T2B for time (be careful with hands on this so people don’t tear)

Don’t look to others to inspire you. Be the inspiration you were seeking for others.

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Muscle Up Technique:

RX: 3 x 4-6 with :03 hold at top (rest 1:00)
Fx: 10 x 1

4 Rounds:
400 m Run
10 Power Cleans Rx: 155/105, Fx: 135/95
(RX+185/125)

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

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Clean and Jerk
5 x 2 (ME)
*Not touch and Go

Superset:
Front Squat 5 x 3 (A)
Strict Ring Dips 5 x 5

30 HSPU for time