Tuesday, August 2, 2016
3 DAYS OF FREE CROSSFIT STARTING TONIGHT AT 6:30PM! Are you still on the fence about CrossFit? Give us 3 days to change your mind. For Free! Join us August 2nd, 4th and 6th.
CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. Here at CrossFit Route 7 our goal is to improve the fitness level of our members while having fun with friends!
Click here to register: https://crossfitroute7.com/how-to-join/
Saturday, August 6 at the 10am WOD,we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/. Good thing we had a rope climb action this week!
Snatch Accessory Clinic Saturday, August 6 at 9:00am. Developing methods to increase pulling power off the floor, and speed under the bar. The work provided will not only provide you with strength and technical movements to improve your Snatch but also confidence when the load gets heavy. This 1 hour clinic is Free to CFR7 and BCF members. Drop ins $10.
Touch and Go Power Cleans
5 x 5 (ME)
*working sets start at 70%
3 Rounds of:
1 legless Rope Cliimb Fx: Rope Climb
2 Power Cleans 155/105 Fx: 115/80
3 Front Squats 155/105 Fx: 115/80
4 S2OH 155/105 Fx: 115/80
50 Double Unders Fx: 30 Double Unders