Today is the day family!!! We are gonna go HAM on the “CrossFit Route 7 WOD” (we are going to have to name this afterwards) and then partake is some homemade food and maybe some adult beverages. The party keeps on until the last athlete leaves.

Tomorrow Sunday, July 12 you can meet up with the BCF gang for Sunday Funday @ 11:15 am!

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

CFR7 Wod 
AMRAP 7:

RX:
7 Deadlifts 115/75
7 Pull Ups
7 Hang Power Cleans 115/75
7 Bar Facing Burpees

Scaled:
7 Deadlifts 95/65
7 Ring Rows
7 Hang Power Cleans 95/65
7 Bar Facing Burpees
 

***There will be no 10:00 am WOD on Saturday***

This just in! We will have a kipping pull up clinic from 12:45-1:30 pm Saturday, July 11. We also still need you to select a Division for the WOD!

Tomorrow is  our 1st  of hopefully many WOD and Poluck this Saturday at 2 pm.  Athletes from the whiteboard will be crossing paths! DJ Doughty (Ryan) will be laying down the tracks during the CrossFit Route 7 workout and consumption of gains.

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

Double the Strength:
Deadlifts, 5×3 (A – 85%)
Press, 3×10 (A)

Accessory/Ab Finisher: Coaches choice!

Optional finisher: Grab a friend and run a 5k…or a mile…or 800m…or some sprints!

***There will be no 10:00 am WOD on Saturday***

This just in! We will have a kipping pull up clinic from 12:45-1:30 pm Saturday, July 11. We also still need you to select a Division for the WOD!

I hope you have your recipes ready for our 1st WOD and Poluck this Saturday at 2pm.  DJ Doughty (Ryan) will be laying down the tracks during the CrossFit Route 7 workout and consumption of gains.

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

Strength:
EMOTM 10:
2 Cleans (~85%)

Conditioning:
5 rounds for time:
10 power cleans, 115/80
20 wallball shots, 20/14

I hope you have your recipes ready for our 1st WOD and Potluck this Saturday at 2pm.  DJ Doughty (Ryan) will be laying down the tracks during the CrossFit Route 7 workout and consumption of gains.

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

Strength:
Overhead squats, 5×3 (A)*

*Hold three seconds at the bottom of last rep.

Conditioning:

AMRAP 12:
8 power snatches (75/55)
12 sit-ups
16 walking lunges

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

I hope you have your recipes ready for our 1st WOD and Potluck this Saturday at 2pm.  DJ Doughty (Ryan) will be laying down the tracks during the CrossFit Route 7 workout and consumption of gains.

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

Skill Development:
Kipping handstand pushup technique

Fitness & performance:
“Mary”
AMRAP 20:
5 handstand pushups
10 pistols
15 pull ups
*Compare to 10/17/2014