Five Days until our First Annual Golf Tournament!
When: Saturday, October 22, 2022 at 1 PM at the South Riding Golfer’s Club
Cost: $80 (venmo @crossfitroute7 or email [email protected] to charge ZenPlanner)
Cost includes 18 holes of golf, cart, small bucket of balls for warming up at the driving range, 2 domestic beers and 1st, 2nd, and 3rd Foursome Prizes. All levels of golfing experience welcome!
| Weekly Overview | Events/Classes | |
| Monday | Olympic Total | |
| Tuesday | Gymnastics Development | |
| Wednesday | Back Squat | Ab Attack at 5:45 PM! |
| Thursday | “Grace” Benchmark WOD | |
| Friday | Deadlift | |
| Saturday | Squad WOD | First Annual CFR7 Golf Tournament at 1 PM! |
| Sunday | Push Press/Split Jerk |
Olympic Total
In 40:00:
Establish 1RM Snatch
Establish 1RM Clean and Jerk
FX:
Every 2:00, 8 Sets
2 Squat Snatch OR 2 Power Snatch + 1 Overhead Squat (↑)
Every 2:00, 8 Sets
2x(1 Squat Clean + 1 Split Jerk) (↑)
