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

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Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.

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FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!

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Spilt Jerk
5 x 2
*From the Rack

3 Rounds:
400 m run
10 Push Jerks 155/105, Fx: 115/80
20 Box Jump overs 24/20 (*feet land on top of the box)

Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.

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FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!

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“Barbara”
5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
*Rest exactly three minute between rounds (recorded times includes the 12 min or rest during the metcon)
**Compare to 1/23/2015

There is no Fx (scale) for “CrossFit Benchmarks”, however still make scaling decisions based on where you are in your general fitness capabilities and CrossFit experience
Recommendations:
Scale 1: 3-4 Rounds, then reassess
Scale 2: 1/2 the Reps per Movement
Scale 3: Modify Movement skill Level (i.e. Ring rows, Box Push ups/pushups on Knees)

Back Squat
Find a Heavy triple in 15:00
then, perform 2 drop sets at 90%

5 Hard Fast Rounds
20/17 Cal Row
50 Double unders
*1:00 rest

50 Supermans
*Ankles together
-toes pointed
-Arms locked out overhead

“love the life you live. live the life you love.”
― Bob Marley

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Don’t miss your opportunity to enroll into this week’s Foundations Course starting tonight at 7:45pm. Click here only 5 spots remaining!

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Strength/skill/ Finisher Schedule:
Monday: Turkish Get Ups/ HSPU
Tuesday: Back Squat/ Supermans
Wednesday: Barbara
Thursday: Split Jerk
Friday: Kipping T2B/ Hollow Rocks
Saturday: Power Snactch
Sunday: Front Squat/ Muscle Ups

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TurKish Get Ups
Rx: 3 x 10 (ME) 5 each side
Fx: 3 x 10 (A) 5 each side

BCF/CFR7 vs. CFSA Individual Throwdown WOD #2 “Long and Hard”
For time:
100 Double Unders
50 Wall Ball shots 20/14
40 Front Rack Lunges 135/95, Fx: 95/65
30 Barfacing Burpees
20 Clean and Jerks 135/95, Fx: 95/65
5 Rope Climbs 15′, Fx: 12′
20:00 Cap

50 Strict HSPU
Fx: 50 kipping

Yoga with Claire 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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Deadllift
3 x 8 (A)

For Time:
50 S2OH 135/95
50 Air Squats
50 Pull Ups
50 Cal Row

100 ABMAT sit-ups for time