REMINDER!!! AM/PM Throwdown and Summer BBQ, Saturday 8/14: 4:00 – 8:00PM – Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes!
PLEASE RSVP (by Monday, Aug 9) on our Facebook page so we can ensure we order enough food from Rocklands BBQ!
Free Beginner CrossFit Class – 6:30pm REGISTER
| Weekly Overview | Events/Classes | |
| Monday | Gymnastics Test and Skill Development | Free Beginner CrossFit Class – 6:30pm REGISTER |
| Tuesday | 8RM Back Squat and 8RM Deadlift Tests | Core Blast 6:45pm!!! |
| Wednesday | Kettlebell Conditioning and Bench Press Strength | Skills Class: 6:30pm! Bar Muscle Ups |
| Thursday | Hang Power Snatches | |
| Friday | Long Conditioning with Rope Climbs | |
| Saturday | High Hang Squat Cleans | Free Beginner CrossFit Class – 12:00pm REGISTER AM/PM Throwdown and Summer BBQ: 4:00 – 8:00PM |
| Sunday | Push Jerks | Yoga – 10:00am |
Gymnastics Strength:
Max Unbroken Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: Bar Muscle Ups)
Rest 3:00
E2MOM 10
1: 25 – 35% of Gymnastics Reps from Max Unbroken Test
Or…
10:00 of Bar Muscle Up Technique
Conditioning:
AMRAP 10
200m Run
10 Overhead Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)
