CrossFit Route 7 » Wednesday, August 1, 2018
Call Us: (571) 318-9427

Wednesday, August 1, 2018

FREE CLASS tonight at 6:30 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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Boys, Bottles and Barbells, Friday, August 3 at 6:30 pm

All the bros will crush a WOD followed by (or perhaps incorporating) drinking whiskey or beer!  Flip cup will be going down with a fitness twist.

Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!

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Double Under Clinic: Saturday, August 4 at 11:30 am

Turn singles in to Doubles! Bring your rope or use ours as we work through progressions, skills and drills get that rope spinning the right way.

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Double Under Skills:

Rx: Flight Simulator
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

FX:5-10-15-20-25-30-35-40-35-30-25-20-15-10-5

Unbroken Double-Unders
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

4 Rounds for time:
20 Dumbbell Power Cleans 50/35, Fx:35/20 (alt. every 5 reps)
40 meter Suitcase Carry Lunge 50/35, Fx:35/20 (Alt hands 10m)
400 m Run

Hebrews 12:11-12 No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.

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