Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!

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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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Strength/Skill Schedule:
Monday: Bench Press
Tuesday: Front Squat/ Diane
Wednesday: Pistol Technique
Thursday: BTN Split Jerk
Friday: Deadlift
Saturday: Snatch Balance
Sunday: Barbell Step ups

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Bench Press
4 x 4 @85% of 5RM

4 Rounds for time
10 Clusters 115/80, Fx:95/65
10 C2B, Fx:Pull Ups
10 Box Jumps 24/20

Yoga with Lauren 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)

For Time:
100 Doube Unders
50 Front Rack KB Step us 24/16 (24/20) Fx: 16/12
75 Double Unders
25 Front Rack KB Step us 24/16 (24/20) Fx: 16/12
50 Double Unders
* 1 KB

Today: Mobility Clinic today with Coach Marcus at 1 pm. Move Better!

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Today: Come out to show your support for all the CFR7 Athletes competing at Team SuperFit DC.

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EMOM 10:
3 Hang Power Cleans (ME)

28-21-14-7
KBS 32/24, FX:24/16
Row Calories

Bring Sally Up Barbell Back Squat Finisher.

Come out to show your support for all the CFR7 Athletes competing at Team SuperFit DC.  Saturday, September 24, 8-6.

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Deadlift Resets
3 X 5 at 90% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

3 Supersets
6 Pendlay Rows
8 Good Mornings (Don’t exceed 115/80)
(https://www.youtube.com/watch?v=ZlRrIsoDpKg)

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

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Free Skills Class with Coach Nicole tonight at 7:30 pm (pistols and bar muscle ups)

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Thursday, September 22 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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Muscle Up Technique
Rx: 20 Burpee Muscle Ups for time
Fx: 10-15 Muscle ups

Partner Wod:
With 1 partner working 1 resting alternating every :30
3 Rounds;
40 Power Cleans 115/80, Fx: 95/65
30 C2B, Fx: Pull Ups
20 Push Jerks 115/80, Fx: 95/65
10 Burpees over Bar*

*athlete must open their hips

Strict Press Finisher:
3 x 3 (ME)`