***Next Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

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KB Single Leg Deadlift
4 x 12 (6 each side)

AMRAP 20
400 m Run
30 ABMAT sit-ups
20 Box Jumps Overs* 24/20
10 Deadlifts 225/155 Fx: 185/135
*can jump all the way over or off the top. Hips must extend if touching the top of the box.

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

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“Grace”
For time:
30 clean & jerks, 135/95
*Compare: 8/10/2015
Cap: 8:00

Power Clean & Jerk
5 x 1 (ME)
*working sets start at 70%

Finisher: 600 M Sled Drag *Moderate Weight/ should be able to continuously walk or -Goat Work

Strength/skill Schedule:
Monday: Bench Press/weighted pull-ups
Tuesday: Bench Mark WOD/Clean & jerks
Wednesday: Single leg DL
Thursday: Front Squat
Friday: Power Snatches
Saturday: Muscle up technique
Sunday: Back squats

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Superset:
3 x 5 (A ~80%) Bench Press
3 x 5 (Across as heavy as possible) Weighted Pull ups

Run 200m
20 KBS 24/16
20 Ring Dips
Run 200m
15 KBS 24/16
15 Ring Dips
Run 200m
10 KBS 24/16
10 Ring Dips
Run 200m

RX+ 32/24

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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EMOM 8:
3 TNG Deadlifts @ 80-85%

AMRAP 5 x 2
15-12-9-6-3
WBS 20/14
T2B
*5 burpee penalty for breaking sets

Rest 3:00 btw AMRAPs

Snatch Accessory Clinic Today. Developing methods to increase pulling power off the floor, and speed under the bar.  The work provided will not only provide you with strength and technical movements to improve your Snatch but also confidence when the load gets heavy. This 1 hour clinic is Free to CFR7 and BCF members. Drop ins $10.

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Today we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

“31 Heroes”
AMRAP 31:
8 thrusters, 155/105
6 rope climbs
11 box jumps, 30/24
*Teams of two, one buddy runs 400m with 45/25 pound plate
Compare: 8/1/2015