Tuesday, December 26, 2017


Tuesday, December 26, 2017

Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
Tuesday, December 26: 10am WOD 50 Cap
December 27 and 28th: NO 4:30 pm or 7:30 pm Open GYM or WOD
Friday: December 29: No 6:30 pm WOD or Open Gym
Saturday, December 30: 10 am WOD and 11 am Open Gym. Please Reserve! If cap is met a 9 am will be added.
Monday, January, 1: 12:00 Pm WOD Only 50 Cap

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!


Strength/Skill Schedule:
Tuesday: Overhead Squat/ Partner WOd
Wednesday: Deadlift/ Tabata
Thursday: Handstand Push Ups/ Fight Gone Worse
Friday: Snatch EMOM
Saturday: Hero WOD “McGhee”
Sunday Weighted Pull ups/ 5 RFT


Overhead Squat
2 Overhead Squats (A)

“Switching every 500 meters
*Reps stop when Rower Stops

“Team Benchmark 3000”
Max Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats
Max Clean and Jerks 135/95, Fx:115/80
Max Snatches 135/95, Fx:115/80

Set Rowers to 3,000 meters

Scoring is you vs your partner on total rounds/reps completed in the WOD!