Coach BJ will be leading a Free Kipping Pull ups clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle...Read More
The first Thursday of the month is here! CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. These session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout....Read More
Free CrossFit Tonight at 6:45 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ============================================= 4 Sets (12 minute clock) of: :90 Work :90 Rest DB Floor Press (2 x 50/35#) Fx = 35/20# x 20 reps Max Reps Push-ups on DBs in remaining time For time: 10,9,8…1 Box Facing Burpee Box Jump Overs...Read More
Back Squat 4 sets of 2 @ 90%, then on set of max reps @ 83% ‘Worse Karen’ For time: 150 Wall-Balls (20/14#)* (Fx = 100 wall-balls) *Every time you break up the reps, 200m Run (if you break 10 times, no more 200m runs)Read More
Jump in line for some treatment with Tyler! First come first serve from 5:30pm-7pm ============================= Schedule/Skill Schedule: Monday: Row/clean intervals Tuesday: Back Squat and “Worse Karen” Wednesday: Floor Press Thursday: Deadlift Friday: Open WOD 16.3 Saturday: Shoulder to Overhead Complex Sunday: Handstand Walk/AMRAP Intervals ========== On a 40:00 running clock: From 0:00 to 9:00 750m...Read More
Yoga with Kendra at 11:15 am. 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/ ================================== 4 RFT*, with a partner, one partner working at at time: 17 Box Facing Burpee Box Jumps (24/20″) 17 Ab-Mat Sit-ups 17 DB Thrusters (2 x 50/30#) Fx = 35/20# 17 HSPU...Read More
Excel Rehab will be at the box today at 9:30 am to talk about services they have available for athletes and staying healthy for performance! “At Excel Rehabilitation our goal is to provide excellent outpatient orthopaedic and sports physical therapy services for the treatment of musculoskeletal injuries. Proudly owned and operated by physical therapists. We...Read More
Excel Rehab will be at the box Saturday, January 27 at 9:30 am to talk about services they have available for athletes and staying healthy for performance! “At Excel Rehabilitation our goal is to provide excellent outpatient orthopaedic and sports physical therapy services for the treatment of musculoskeletal injuries. Proudly owned and operated by physical...Read More
Rope climb technique *wear tall socks! 6 RFT: 200m Run 3 Rope Climbs (15’) 6 Hang Power Clean (155/105#) Fx = 115/80 12 V-Ups EMOM 9 (3 sets) of: Min 1 – :40 Side Plank – Right Min 2 – :40 Side Plank – Left Min 3 – 30 Bicycle CrunchesRead More
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