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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10 min Kipping handstand push-up technique (athletes with an excellent kip can work shoulder mobility or stability exercises – theraband routine)

“Diane”
21-15-9:
Deadlifts, 225/155
Handstand pushups
12:00 Cap
compare: 8/3/2015

10 min EMOM: 3 front squats (A@75-80% depending on how legs feel after Diane)

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!

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

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)