LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== “Overview of Week: Monday: “The Ghost” Tuesday: “Air Force” Wednesday: Olympic Total Thursday: “Nasty Girls” Friday: 10 Round Metcon Saturday: CrossFit Total Sunday: “Daniel” ================== Push-Press – 5 sets of 4 @ 75% of 1...Read More
LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== 3 Sets for Quality: 200m Suitcase Carry (100L/100R) 20 Single DB Row (10L/10R-ME) 20/17 Cal AAB 20 Hollow Rocks AMRAP 3: 500 m Row Max Hang Power Cleans 115/80, 95/65# Rest 3:00 *repeat for 2...Read More
LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== Deadlift 6 x 2 (ME) Teams of 2: AMRAP 18: 100 Russian Kettlebell Swings 32/24 (Fx: 24/16) 75 Walking overhead lunges (use 1 dumbbell) 50/35 (Fx: 35/20) 50 Toes 2 Bar (Fx: V-sits) 25 Burpee...Read More
LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== We Love…..thrusters! ========================= Thruster Every 2:00 for 10:00 3 Thrusters (ME) “Sludge” For time: 500m Row 40 Front Squats 135/95, Fx:115/80 30 Box Jumps 30/24, Fx: 24/20 Stagger Large Classes by 2:00 or when rower...Read More
Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in. Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit# ===================================== LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== EMOM 12: 1 Power Clean (Max Effort) *increase weight every...Read More
FREE 7-fit CLASS tonight at 6:30 pm. Come see how our gym get results! Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ======================================= LABOR DAY MONDAY SCHEDULE: 7-FIT WOD at 9:00 am CrossFit WOD and Open Gym at 10:00 am (50 cap) ======================== Conditioning: “Schizo Angie” 5 Rounds for time: 20 Pull Ups 20 Push Ups 20 Sit ups 20...Read More
FREE 7-fit CLASS tonight at 6:30 pm. Come see how our gym get results! Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ======================================= Overview of Week: Monday: Strict Press Tuesday: Back Squat Wednesday: “Schizo Angie” Thursday: Power Clean Friday: Thruster Saturday: Deadlift Sunday: Triple AMRAP 3 ==================== Strict Press 5 x 2 (ME) 5 Rounds for time: 5 Deadlifts 245/165...Read More
Snatch Balance: 6 x 2 (Across~75-80% of 1RM Snatch) Tabata: Slam Ball AAB Cal or Ski Erg Ring Rows Reverse Goblet Lunges (athletes choice) Add: abmat situp if Classes are larger than 20 Rotating movements, Total Reps Read More
Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/ ======================== Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of...Read More
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