Tuesday, September 6, 2016


Tuesday, September 6, 2016

***NO 10 am WOD  or Open gym on Saturday, September 10***


Come out Saturday, September 10th at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/


On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/


New Fall Schedule Reminder:
WOD: Wednesday 7:30 pm (effective Sept 7)
Skills Clinic: Thursday 7:30pm (every other week effective September 8)
Introductory Free Class is Now Thursday night at 6:30 pm
WOD: Friday 4:30 pm (effective Sept 9)

These are on a trial bases for the month of September. We are asking for at least 5-8 students per class in order to keep these classes (and possibly add more in the future). This also applies to our yoga program — our Yoga participation has been disappointingly low with 1-3 attendees despite the request for an earlier time by the majority of the community.

We are trying to grow our services we offer the community, please take advantage of these so we can sustain them!


Strength and Skill Schedule:
Tuesday: Power Snatch
Wednesday: Glute ham raises
Thursday: Clean and Jerk
Friday: Back Squat
Saturday; Bench Mark
Sunday: Weighted Pull Ups


EMOM 10:
2 Power Snatches (ME)
*No misses to increase load
*Not Touch and Go

4 Fast Rounds For Time:
10 Front Rack Lunges 135/95, Fx:95/65
12 Lateral Burpees over the bar
*Hips don’t open on the burpees