Getting ready for the weekend!!! Summer is coming to a close and what better way to take advantage of the weather than having a day of food, games and family from 1200-4:00 pm this Saturday, 10/3. Make sure you go to the “Seven Up” facebook page/event if you’re attending and bringing goodies.

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Finisher: 10 Rounds of
20 second Hollow Hold + 40 Push-up Plank Hold
rest 30 seconds

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!***

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Front Squats 5 x 5 @ 65% w/ pause above parallel
*athletes will squat to full deph and on way up pause just above parallel for 2 second count hold and EXPLODE up. 

4 Rounds of:
8 Burpees
10 Front Rack alternating step-ups 20″,115/80, fx 95/65 scale to Rack Behind neck
12 Pull-ups, Fx: Ring Rows *No Bands!!!!
200 meter run
*everyone uses 20″ boxes

20 min cap

***Free class tonight at 7:45 pm. Bring your friends (no CF experience required)!***

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4 Rounds of:

15 Dynamic Push-Ups @ 4″/2″, Fx: Hand release push-ups
15 Deadlifts 225/155, Fx:185/135)
30 Wallballs* (Rx:20/14)
Cash out:150 Double Under(Rx) or 40 attempts and then 60 single(Fx)
*3 burpee penalty each time you break up the set of wall balls

Dynamic Push-Ups: Click here for video

Tabata Superman 

Skilss and Technique: Rope Climb

Conditioning:

Buy In: 100 DU or 20 attempts then 100 singles
Then,
10-9-8-7-6-5-4-3-2-1 reps of:
Clean and Jerk 155/115, fx:135/95 )
*1 rope climb or 10 ring rows will be done after each round.
Cash Out: 100 Double Unders (sub: same as before)
22:00 Time Cap

Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door.  For more info click here.

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Back Squats:
10@70%, 8@75%, 6@80%, 4@85%,
then max effort at 50% w/ no rest after last set of 4 @ 85%

4 Rounds of:
Run 200m
12 Wallballs (20/14) *3 burpee penalty if drop WB
20 Russian Twist w med ball (10 each side)
10 Alternating KB lateral lunges (5 each leg) (Rx 53/35)