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

The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! 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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**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!

Who should sign up?
– athletes with any current injuries
– anyone interested in identifying potential flexibility/mobility issues that may affect his or her ability to properly perform CrossFit movements/lifts

***There is 1 spots available so act quickly***

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Fitness & performance: “CrossFit Triathalon”
3 rounds for time:
Row 1000m
100 double unders
Run 800m
*Compare to 4/10/2015 and 4/11/2014

**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!

Who should sign up?
– athletes with any current injuries
– anyone interested in identifying potential flexibility/mobility issues that may affect his or her ability to properly perform CrossFit movements/lifts

***There are 3 spots available so act quickly***

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Strength/Skill Schedule:
Monday:Split Jerk
Wendesday: Benchmark(Barbell)/Front Squats
Thursday: Deadlift
Friday: Cleans/Benchmark(BW)
Sunday:Snatch

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Split Jerk
Find a heavy single

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

*Compare to 10/27/15

• 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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Back Squat
EMOM 10
2 Back Squats ME

AMRAP 12
8 box jumps, 30/24 (32/26 at BCF) Fx: 24/20
10 shoulder to overhead 135/95 Fx: 115/80
12 kettlebell swings, 32/24 Fx: 24/16

***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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Muscle Up Technique:
RX: 30 for time
*100 Meter Run every broken set
Fx: 30 Jumping Muscle Ups

2-4-6-8-10-12-10-8-6-4-2
OH Lunge 45/25 (In place)
Burpees to Plate
Atomic Sit up 45/25

***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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Touch and Go Power Snatches
5 x 3 (ME)
*working sets start at 75%
2.5-5# heavier than last week

EMOM 15
Min 1: 2 Rope Climbs 15″
Min 2: 3 Hang Snatches (squat) @80%
Min 3: 6/3 Strict HSPU (Athletes bump up if you need more)