Monday, July 3, 2017


Monday, July 3, 2017

O.G of the Day goes to┬áBrandon Flickinger, 39. “I am part of the 12:00 contingent at CFR7. I followed BJ to Crossfit Route 7 from a previous Crossfit gym. As I am approaching the big 4-0 time for exercise is becoming more scarce and fitness harder to maintain. I always tell people who haven’t tried Crossfit that I have never left a WOD feeling like I didn’t get my money’s worth. My favorite WOD is for time: 30 body weight bench press and a 1 mile run. If this event were in the Crossfit Games, I might win it all.”


Strength for the week
Monday: Back Squat
Tuesday: Partner WOD
Wednesday: Hang Power Clean
Thursday: Front Squat
Friday: HSPU Technique
Saturday: Power Snatch
Sunday: Weighted Pull Ups


EMOM 12:
ODD: 3 Back Squat (ME, Working sets start at 80%)
Even: 5 Tall box Jumps (ME)

4 Rounds:
10 Meter Handstand Walk: Fx 16 Shoulder Taps
15 KB SDHP 32/24 Fx: 24/16
20 Kettlebell Swings 32/24 Fx: 24/16
25 Abmat Sit ups