Join your friends at CF7 Happy Hour! When: Sept. 14, 6pm Where: Thompson’s Downtown, 900 Houston St. See you there!
You love CrossFit Seven. You want your friends to love CrossFit Seven. Next week, bring them and show them how awesome our box is! Sept. 4-9 is BRING A FRIEND WEEK! Bring your friend (for free!) to try out a
Skill: 3 skin the cats on pull-up bar Strength: 5×1 Snatch @75% 5×2 Overhead squat @75% pause at the bottom WOD: 3 rounds for time of: 25 Handstand push-ups 20 Sumo deadlift high pulls (95 lb./65 lb.) 15 Burpees over
Skill: 1 arm Handstand holds, 5 on each side WOD: For time: 10 Front squats (135 lb./95 lb.) 50 Double-unders 20 Kettlebell swings (53 lb./35 lb.) 10 Front squats 50 Double-unders 20 Handstand push-ups 10 Front squats 50 Double-unders 20
Skill: spend 2 minutes in lying down position, and try getting up without using your arms (as many different ways as possible) Strength: 7×2 Close grip bench press @75% WOD: 5 x500m Rows with 3 minute rest between each row
Skill: Scapula pull + hip rise on pull-up bar Strength: 5×1 Snatch balance @ 65-70% 4×3 Back squats @ 75% WOD: “Amanda” For time, reps 9-7-5 of: Muscle-ups Snatches (squat, 135 lb./95 lb.) Post loads and time to comments. _____
Skill: 5 sets of 10 second L-sit holds Strength: 7×2 Weighted wide grip pull-ups (53 lb./26 lb.) WOD: 6 rounds for time of: 12 Back extensions 20 Hollow rocks 400m Run Rest 1 minute Post loads and time to comments.