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

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Free Double Under Clinic September 3rd at 0915!

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Labor Day Weekend Schedule:
Friday: Regular schedule
Saturday: 10am WOD, 11am Open Gym

Sunday: No Classes

Monday: 10am WOD (BJ and Marcus)

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Deadlift Singles
4 X 3 at 80% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

40-30-20-10:
Kettlebell Swings 24/16
ABMAT sit-ups
5 burpee penalty any time you put down the KB or stop constant movements on sit-ups
RX+ option: 32/24

This metcon is designed to be SHORT and FAST so you’re fresh for Cindy

Finisher auxiliary work – 3 Supersets:
10 DB Curl (ME)
Barbell Glute Bridges (ME)

On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Free Double Under Clinic September 3rd at 0915!

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Thruster
Find heavy triple from the floor

SuperFit Richmond Partner Wod 3:
3 Rounds for time:
40 WBS 20/14
30 Box Jumps 24/20
20 HSPU 4″ deficit, FX: HR Push Ups
*15:00 CAP

Yoga is cancelled for the following Sundays August 28 and September 4. CFR7 members are welcome to attend Yoga at BCF!

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Low Hang Clean* (squat) 5×2
*Working Sets start at 75%

*cannot drop barbell between reps

15-12-9-6-3
Burpees over bar
Pistols Fx: Candle Sticks
Push Press 95/65

Yoga is cancelled for the following Sundays August 28 and September 4. CFR7 members are welcome to attend Yoga at BCF!

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Lets do this! the 4th annual AM vs. PM Throwdown and BBQ is today! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! Afterwards head over to Tyson’s Biergarten for the after party.

https://www.facebook.com/events/1716068251974897/

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“Nutts””
For time:
10 HSPU’s
15 Deadlifts (250/175)
25 box jumps (30/24)
50 pull-ups
100 wall balls (20/14) – men shoot to 10′, women shoot to 9′
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar”

*Compare to July 4, 2013

Yoga is cancelled for the following Sundays August 28 and September 4. CFR7 members are welcome to attend Yoga at BCF!

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Tomorrow the 4th annual AM vs. PM Throwdown and BBQ is tomorrow!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Press Complex:
1 Srict Press +3 Push Press + 5 Push Jerks
5 x 1 working sets start at 75-80% of 1RM Strict Press

AMRAP 18:
9 Muscle ups (Bar or Ring), FX: 9 Pull Ups+9Ring dips
6 Wall Walks Rx:Nose to Wall
200 m suitcase Carry (100L/100R) 24/16, FX: 16/12