Monday, August 9, 2021


Monday, August 9, 2021

REMINDER!!! AM/PM Throwdown and Summer BBQ, Saturday 8/14: 4:00 – 8:00PMJoin 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 OverviewEvents/Classes
MondayGymnastics Test and Skill DevelopmentFree Beginner CrossFit Class – 6:30pm REGISTER
Tuesday8RM Back Squat and 8RM Deadlift TestsCore Blast 6:45pm!!!
WednesdayKettlebell Conditioning and Bench Press StrengthSkills Class: 6:30pm! Bar Muscle Ups
ThursdayHang Power Snatches
FridayLong Conditioning with Rope Climbs
SaturdayHigh Hang Squat Cleans
Free Beginner CrossFit Class – 12:00pm REGISTER

AM/PM Throwdown and Summer BBQ: 4:00 – 8:00PM
SundayPush JerksYoga – 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


10:00 of Bar Muscle Up Technique


200m Run
10 Overhead Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)