Strength
E2MOM 10
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch (↑)
Conditioning
EMOM 12
1: 6 Strict Handstand Push Ups (Fx: 6 Kipping HSPU) (Rx+: 10 Strict HSPU)
2: 20/15 Calorie Ski Erg (Fx: 17/13) (Rx+: 25/18)
3: AMRAP Kipping Handstand Push Ups
4: Rest
Weather Alert: We will be OPEN for our AM classes tomorrow.
We will be OPEN for the Noon class, and continue to reassess for the evening classes. Check back after 2:30 for an announcement!
Member Spotlight – Andrew Watson (July 2015)
How many days a week do you workout (and typically what time slot)?
I typically work out at noon or 430 3-4 times a week
– What is your favorite thing about CFR7?
The coaches! Great people and they give excellent tips on the movements
– What is your favorite movement/workout? Least favorite?
The thruster is actually my favorite. I feel like it’s a core CrossFit movement that most people can do. Nobody likes burpees haha
– What accomplishment are you most proud of (inside or outside the box)?
My overhead squat has really improved
– What is one goal you would like to accomplish in the next year?
I would like to kick up on the wall and do a handstand push up
– What advice can you provide to people new to the box?
Be patient. Your body won’t always cooperate but mobility and the strength will come and you will surprise yourself
Strength
E3MOM 15
Front Squat
1: 3@70 – 75% (:03 Pause)
2: 3@75 – 80%
3: 3@75 – 80%
4: 3@75 – 80%
5: 3@80 – 85%
Conditioning
36 – 24 – 12
Burpee Box Jump Overs (24/20)
100 Double Unders After Each Round (Fx: 50 DUs)
Time Cap 16:00
Strength
Every :30 for 10 Rounds
2 Push Press @65 – 75%
Conditioning
“15.1”
AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Power Snatches (115/75)
Congrats to Coach Cooper for completing the 12 Week Performance Coaches Academy with Cara Heads Slaughter!
Strength
EMOM 15
1: 5 Plank to Pike on Rower Seat (Fx: Box)
2: :15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold) (Rx+: Rings)
3: 10 Alternating Cossack Squats
Conditioning
4 Rounds
12 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 70/50)
6 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 8 RMUs)
Member Spotlight – Aaron Ortiz (May 2015)
| Weekly Overview | Events/Classes | |
| Monday | Power Clean | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Core Work | |
| Wednesday | Push Press | |
| Thursday | Front Squat | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Snatch | |
| Saturday | Romanian Deadlifts | Free 7-Fit Class at 10:00AM! Click Here To Register now |
| Sunday | Long Conditioning |
Strength
E2MOM 10
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (↑)
Conditioning
Every 1:30 for 2 Rounds
1: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)
2: AMRAP Air Squats
3: Rest
4: Rest
40 air squats minimum per round to achieve Rx/Fx/Rx+.
SCHEDULE CHANGE: 11am open gym added (this week only) so more members get to WOD on Sunday!
“Valentine’s Day”
With a Partner, One person working at a time.
Row 1000m
50 Overhead Kettlebell Walking Lunges
50 Kettlebell Swings
50 Kettlebell Hang Cleans
50 Kettlebell Push Press
50 Pushups
50 Squat Cleans (95/65) (Rx+: 115/80)
50 Box Jumps (24/20)
50 Sit-ups
50 Burpees
Row 1000m
Rx Kettlebell: (24/16)
Rx+ Kettlebell: (32/24)
Male/Female teams must share the same barbell for squat cleans and adjust the weight each time they switch.
Solo version: Half the reps.
Strength
Every 1:30 for 10 Sets
1 Squat Snatch (ME)
Conditioning
30 – 20 – 10
Burpees Over the Bar
Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)
Time Cap 16:00
Strength
E3MOM 15
Romanian Deadlifts
1: 8@45 – 50%
2: 8@45 – 50%
3: 8@45 – 50%
4: 8@50 – 55%
5: 8@50 – 55%
% Based on 1RM Deadlift
Conditioning
AMRAP 12
4 – 8 – 12 – 16 – 20…
Box Jump Overs (24/20) (Rx+: Clear the Box)
Toes to Bar
Member Spotlight – Wade Berusch (March 2015)
Strength
Every :30 for 10 Rounds
2 Strict Press @ 65 – 70%
Conditioning
E3MOM 24
1: AMRAP
250/200m Row (200m Run if weather permits)
200/150m Ski Erg
2:Rest
3: AMRAP
10/7 Calorie Assault Bike
10 Hang Power Snatches (95/65) (Fx: 75/55)
4: Rest