Strength Every 2:00, 3 Rounds1) 16 Back Rack Lunges (↑)2) :20-:30/:20-:30 Side Plank Conditioning 4 Rounds of :40/:20 off1) Max Calorie Bike2) Max Calorie Ski3) Max Calorie Row4) Rest*Score is total reps/caloriesRead More
For Time: Split with a Partner however you like! 5 Rounds24 Alt DB Hang C&J (RX: 50/35)(FX:35/20)(RX+:70/50) 30 Wallballs (20/14) 90 Double Unders (FX: 60) (RX+: 120) *Every 5 mins, starting with 0:00, 6 Snatches (RX: 135/95) (FX: 95/65) (RX+: 155/105) *30:00 CapRead More
Want a CFR7 hat? Place your order by September 1! Pay $35 by Venmo (@crossfitroute7) to order! Strength Every 2:30. 5 Sets5 Strict Chin-Ups (FX: Banded Strict Chin-Ups) (RX+: Weighted)3 Strict Press (↑)*Score is Strict Press Conditioning AMRAP 15/ w Partner – Split Reps Any Way30/25 Calorie Row (FX: 25/20)30 Toes to Bar (FX: 20)10...Read More
Build up your core strength by doing Ab Attack with Coach Mariah! Class is at 5:45 PM today – sign up on ZenPlanner! Strength Every 3:00, 5 SetsRX: 1 Pause Back Squat + 3 Back Squats (70-75%)FX: 5 Back Squats (Sets 1-3: 65-70%; Sets 4-5: 70-75%) Superset Accessory: Sets 1-3: 20 Underhand Banded Pull-ApartsSets 4-5:...Read More
Want a CFR7 Hat? Order yours by September 1st! Pay $35 by Venmo (@crossfitroute7) to order! Weekly OverviewEvents/ClassesMondayClean and JerkTuesdayHip ThrustWednesdayBack SquatAb Attack at 5:45 PM!ThursdayStrict Chin-Up/Strict PressFridayDeadliftSaturdaySquad WODComp WODSundayBack Rack Lunge Strength Every 2:00, 8 Sets1-2) 1 Power Clean w/ Pause at Knee + 1 Front Squat + 1 Split Jerk (65-70%)3-4) 1 Power...Read More
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