Yoga with Claire at 11:15 pm. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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On Facebook and a CFR7 member 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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Weighted Pull ups
5 x 5 (ME)

AMRAP 15:
200m Run
15 KBS 32/24
10 Box Jumps 30/24 (Bcf:32/24)

Finisher: Turkish Get Ups:
3 x 8-10 (4-5 on each side)
*20 Hollow Rocks between sets

***NO 10 am WOD  or Open gym on Saturday, September 10***

Regular Programmed WOD is available at BCF: See Schedule

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Come out TODAY at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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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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Fitness & performance:
“The Chief:”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.
*Compare to 2/17/2015

Turkish Get Ups:
3 x 8-10 (4-5 on each side)
*20 Hollow Rocks between sets

***NO 10 am WOD  or Open gym on Saturday, September 10***

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

Come out Saturday, September 10th at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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

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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New 4:30 pm WOD on Fridays!

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Back Squat:
5 x 4 @ 85% of 5RM

5 Rounds for time:
45 Double Unders
15 Push Jerks 135/95, Fx: 95/65
3 Rope Climbs Fx: 9 Pull ups
Courtesy: MisFitathletics.com

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

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***NO 10 am WOD  or Open gym on Saturday, September 10***

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

Come out Saturday, September 10th at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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

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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Skills session tonight with Coach Nicole: Kipping Toes to Bar and HSPU @ 7:30pm

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Clean and jerks, find a heavy single
30 minutes

Optional: 1 mile time trial

***NO 10 am WOD  or Open gym on Saturday, September 10***

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

Come out Saturday, September 10th at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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

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/

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

GHR Instruction
(Glute Ham Raises)
Rx: 4 x 7 GHR’s, stop at Parallel
Fx: 3 x 10 Partner or Banded/rig GHR’s
(https://youtu.be/7F5Ibbf2lEc)
use abmat in place of foam roller.

5 Rounds:
25/20 Calorie Row, Fx: 20/17
40 Double Unders, Fx: 20 Du
Rest 2:00
Maximal Effort