Monday, April 15, 2024


Monday, April 15, 2024

Good luck to all of our R7 athletes competing in CrossFit Quarterfinals this week!

As a reminder, we will have the following time slots available for those who do NOT have 24/7 Open Gym access. You must let Coach Anastasia and Coach Kevin know if you plan on attending (for planning purposes)!

– Wednesday 7:30-8:30pm
– Thursday 7:30-8:30pm
– Saturday 11am-12:30pm

These will be run like Open Gym / our Open Make-Up days, where we will do a very brief overview of the workout, then coordinate 2-3 heats of athletes and judges. Show up ready to roll (warm-up beforehand)!

Weekly OverviewEvents/Classes
MondayBack Squat
TuesdayHang Clean
WednesdayHero WOD “Blake”5:45 PM – Core Flex
FridayStrict Press
SaturdaySquad WOD9am/10am – Daniela S. Baby WOD!
SundayUnilateral Lower Body8am – Power Yoga

Every 2:30, 6 Sets
4 Back Squat
1-3) 30X-Tempo – 70-75%
4-6) No Tempo – 75-80%
*30X-Tempo: 3s down

Superset Accessory (3+ out of 6)
10/10 Side Lying Shoulder Flexion

3 Rounds of :50 on/:10 off
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 20/15)
2) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
3) AMRAP Toes to Bar
4) Rest
5) Rest
*Score is total Toes to Bar