(15-Minute Practice) 3 sets of 10-12 reps Strict/Assisted/Banded Pull-ups *Advanced Athletes 3 Sets of: 2-10 Unbroken Bar Muscle-ups, consistent unbroken sets 20m Handstand Walk (2 x 10m unbroken) *Rest as needed between sets Give this Drill a try from MisFits! AMRAP 10: 1,2,3… HSPU, Rx+ = Strict HSPU One-Arm DB Thrusters 50/30 Ring Dips *Alternate...Read More

================================ Jonathan from GNC will be here tonight just in time for the start of the Nutrition Challenge from 5:00 pm-6:30 pm. ================================= Strength/Skill Schedule Monday: Back Squat Nutrition Challenge Benchmark WOD Tuesday: Bar MU Skill Wednesday: Clean Complex Thursday: 3 Position Snatch Friday: Open WOD 15.5 Saturday: Deadlift/Partner WOD Sunday: Bench Press ====================== Back...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/ ================================== Rope Climb (skill work) EMOM 10: 2 Rope Climbs (15′) (fx = 1 rope climb) AMRAP 20: 60 Double-Unders 20 KBS 32/24 Fx: 24/16 KG 15 Power Cleans 115/80 Fx: 95/65...Read More

Strict Press 3×3 – heavy triple over 3 sets 2×2 – heavy double over 2 sets Rest as needed   On a 21 Minute Running Clock: AMRAP 5 Minutes: 8 Thrusters (115/85#) 6 Burpees-over-the-bar Rest 3 minutes AMRAP 5 Minutes: 8 Thrusters (95/65#) 6 Pull-ups* Rest 3 minutes AMRAP 5 Minutes: 8 Thrusters (75/55#) 6...Read More

Deadlift 5 sets of 6 reps* *Let feel dictate load, build over the course of 5 sets, go at least 10# heavier than last weeks’ sets of 7 Rest 2-3 minutes For time: 400m Run (sub 500m row if too cold) 30 Alternating DB Snatch (50/35#) fx (35/20#) 30 Push-ups 400m Run 20 Alternating DB...Read More

Every 2 for 20 (10 sets) of: 2 Power Cleans + 1 Push-Jerk +1 Split Jerk* *Start very light, ~50% of 1 RM and work technique for first 5 sets, then use sets 5-10 to build to a heavy complex for the day AMRAP 12 Minutes: 25-20-15-10 Box Jump Overs (24/20”) KB Swings (53/35#) Ab-Mat...Read More

Attend our FREE class this tonight at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements. Reserve your spot today! https://crossfitroute7.com/try-us-for-free/ =============================== Back Squat:...Read More

Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements. Reserve your spot today! https://crossfitroute7.com/try-us-for-free/ ===============================...Read More

Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements. Reserve your spot today! https://crossfitroute7.com/try-us-for-free/ ===============================...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/ ================================== What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or,...Read More