Monday, October 17, 2022


Monday, October 17, 2022

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 OverviewEvents/Classes
MondayOlympic Total
TuesdayGymnastics Development
WednesdayBack SquatAb Attack at 5:45 PM!
Thursday“Grace” Benchmark WOD
SaturdaySquad WODFirst Annual CFR7 Golf Tournament at 1 PM!
SundayPush Press/Split Jerk

Olympic Total
In 40:00:
Establish 1RM Snatch
Establish 1RM Clean and Jerk

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) (↑)