April Reminders

 

FOR THE RAGLAN TEE, go to this link to place your order and pay online:

https://www.customink.com/g/utz0-00az-6e6b

***For size reference: Coach Kara is a size Youth Large; Coach Spencer a Medium

 

FOR THE HOODIE, go here:

https://www.customink.com/g/utz0-00az-703b

***For size reference: Coach Kara is a Small; Coach Spencer a Medium

DEADLINE to place your order and pay online is Friday, April 14th!!!  

NO EXCEPTIONS, and we will NOT be ordering any extras, so now is the time to get one!

You are NOT paying 707 (we are not handling any of the finances), you are paying CustomInk directly online for yourself.  So, if you do not order and pay online by Friday, April 14, then you do not get one.  Don’t miss out!!!

Anyone and everyone can order online! 🙂

—– APRIL UPCOMING DATES —–

Sat, Apr 15 – NorCal Open Oly Meet (Coach Kara) @ West Bay CrossFit, San Rafael

Sun, Apr 16CLOSED for Easter Sunday

Sun, Apr 23CLOSED for Benicia Run For Education 5K, 10K, and Kids Run in Downtown Benicia.

TO REGISTER:

https://runsignup.com/Race/CA/Benicia/BeniciaEducationFoundationRunForEducation

Sat, Apr 29 – Hale-707 Throwdown: Scaled & Rx Divisions, and an awesome Costume Contest! The fun will take place at CF Hale in Richmond.  707 S&F will obviously be CLOSED this day. 😉

TO REGISTER, email CF Hale at info@crossfithale.com

Also Sat, Apr 29 – 5K Foam Glow Fun Run in Sacramento (night-time event)

TO REGISTER:

http://www.active.com/west-sacramento-ca/running/distance-running-races/foam-glow-sacramento-ca-2017?int=26-400

 

 

 

 

 

 

 

 

 

WOD for TUESDAY 041117:

WARM UP:

200m Run
10 Push ups
5 Primal Pull Throughs with 3-sec hold
15 Hollow Rocks
10 Lateral Lunges
20 Air Squats
200m Run
10 Ring/Bar Rows
10 Thoracic Flexion & Extension on foam roller
10 Scapular Pull ups
20 Walking Lunges
10 Samson Stretch
200m Run
10 Burpees

 

WOD:

“Bodyweight Beatdown”

FGB-Style

3 ROUNDS

1:00 @ each station for max reps:

~ Rope Climbs

~ Jumping Lunges

~ Sit Ups

~ Push Ups

~ Box Jumps

1:00 REST between Rds

 

AWOD

Pallof Press

5 x 10-15, slow and controlled @ appropriate band

 

 

Project 707

4-5 Sets For Quality

5-8 Strict C2B Pull ups / Chin-over-bar / C2B Jackknife

20-30 sec Handstand Hold / Pike Hold / Plank Hold

10-15 V-ups

20-30 sec L-hold on boxes or parallettes

~ Rest as needed