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

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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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Kipping HSPU Technique

30 handstand push-ups
40 pull-ups
50 kettlebell swings (24/16)
60 sit-ups
70 burpees
*compare to 8/13/15

Finisher: 30 Partner Tire Flips

What a Deal! Sign up for this week’s foundations course for only $50! Start September off Strong and stay ahead of the holidays. End of Summer Foundations Aug 22-27: Mon 7:45pm, Tues 7:45pm, Thurs 7:45pm and Sat 11:30am

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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Strength/Skill Schedule:
Monday: Overhead Squats
Tuesday: Kipping HSPU
Wednesday: Test/BenchenPress/Accessory
Thursday: Back Squat
Friday: Press
Saturday: Hero
Sunday: Cleans

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Overhead squats
5×3 (ME)

5 Rounds of : :50 work/ :10 rest
1) T2B
2) Snatch* (squat) 155/105, Fx: 115/80
3) Row Cal
*Goal for Snatches: 3-5 per round. Minimum of 3 snatches required each round to be an RX or FX score.

What a Deal! Sign up for this week’s foundations course for only $50! Start September off Strong and stay ahead of the holidays. End of Summer Foundations Aug 22-27: Mon 7:45pm, Tues 7:45pm, Thurs 7:45pm and Sat 11:30am

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

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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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“Low Hang Snatches (squat) 5×3
*Working Sets start at 70%”

“For time
400 Meter Run
50 meter Overhead KB Lunges 24/16
50 ALT KB Cleans 24/16
50 meter Overhead KB Lunges 24/16
400 Meter Run”

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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A) Skin the Cats
3x 6
B) Ring Hollow Holds
3 x :30

5 Rounds for time
15 Thrusters 115/80 Fx:95/65
15 T2B Fx: Hanging Leg Raises( feet higher than hip crease)

Finisher (if time):
Work on your goats

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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Low Hang Clean (squat) 5×3
*Working Sets start at 70%

“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare: 5/3/15

Skills finisher:
Handstand Walk:
Rx: 200 Ft.
Fx: 100 Ft.
Technique: 75 Wall Facing Shoulder Taps