EMOM 8: Deadlift x 3 reps *Build up to a heavy Touch and Go triple over the course of 8 sets For time: 21-15-9 Power Cleans (155/105#) (Fx = 115/80#) V-Ups RX+ = 185/125# Rest 2:00 For time: 21-15-9 Kettle-Bell Swings (32/24 KG) (Fx = 24/16 KG) Ring Push-ups (Fx = Push-ups) Score = Total...Read More
CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More
CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More
CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More
CrossFit Open WOD 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells Scaled: (Ages 16-54) Men use 35-lb. dumbbells, stepping burpees allowed Women use 20-lb. dumbbells, stepping burpees allowed...Read More
Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ Push Press: 10-8-6-4-2 (ascending, Heavier from Last week) *Rest as needed “Beginner” 5 x 5 (Across, 5-10# heavier from last week) 3 Rounds of Rotating Stations 1:00 Assault Bike Cals Rest :30...Read More
After almost a year of trying to convince myself to get into the gym, I finally took the hardest step and walked through the door of CrossFit Route 7 and signed up. What convinced me was the great stories and results that I had heard about from CrossFit Route 7 and their fitness programs. I...Read More
Good by February. It was fun but now it’s time for warmer days. Please! ===================== Snatch Complex: 5 x 1 (ME) 2 Hang Squat Snatches + 1 Overhead Squat “Beginner” 6 x 1 2 Hang Power Snatches + 3 Overhead Squats Parter WOD (one working at a time) For Time: 27-21-15-9 Row Calories Burpees over...Read More
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