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

Saturday, August 6 at the 10am WOD,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/. Good thing we had a rope climb action this week!

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Snatch Accessory Clinic Saturday, August 6 at 9:00am. 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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Touch and Go Power Snatches
5 x 3 (ME)
*working sets start at 70%

“Amanda”
9-7-5:
Muscle ups
Snatch, 135/95 (squat)
*compare 6/24/2015

Push Up Finisher:
RX: 100 Push Ups
Fx” 50

Saturday, August 6 at the 10am WOD,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/. Good thing we had a rope climb action this week!

==============================================

Snatch Accessory Clinic Saturday, August 6 at 9:00am. 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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Back Squat
EMOM 10
2 Back Squats starting at 80%, (ME)

Giant Sets:
3 x 12 Barbell Step Up (Front Rack)
3 x 10 GHD Hip Extension, or Good Morning
3 x :20-:30 Hollow Hold

Saturday, August 6 at the 10am WOD,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/. Good thing we had a rope climb action this week!

==============================================

Snatch Accessory Clinic Saturday, August 6 at 9:00am. 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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Find Max Height Box Jump Double

AMRAP 18:
5 Bar Muscle ups Fx:C2B Pull ups
15 OHS 115/80, Fx: 95/65
200 M Run

3 DAYS OF FREE CROSSFIT STARTING TONIGHT AT 6:30PM! Are you still on the fence about CrossFit? Give us 3 days to change your mind. For Free! Join us August 2nd, 4th and 6th.
CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. Here at CrossFit Route 7 our goal is to improve the fitness level of our members while having fun with friends!

Click here to register: https://crossfitroute7.com/how-to-join/

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Saturday, August 6 at the 10am WOD,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/. Good thing we had a rope climb action this week!

==============================================

Snatch Accessory Clinic Saturday, August 6 at 9:00am. 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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Touch and Go Power Cleans
5 x 5 (ME)
*working sets start at 70%

3 Rounds of:
1 legless Rope Cliimb Fx: Rope Climb
2 Power Cleans 155/105 Fx: 115/80
3 Front Squats 155/105 Fx: 115/80
4 S2OH 155/105 Fx: 115/80
50 Double Unders Fx: 30 Double Unders