WOD / Events

23
Oct

Sunday, October 24, 2021

Strength

EMOM 8
Tall Clean + 2 High Hang Power Cleans (↑)
Directly Into
E2MOM 8
Hang Power Clean + Power Clean (↑)

Conditioning

4 Rounds
500/450m Row (Fx: 450/400)
10 Kettlebell Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)

22
Oct

Saturday, October 23, 2021

CFR7 vs. BCF Scaled Competition TODAY at 3pm at Crossfit Route 7!

Come join us to cheer on all the athletes! Friends and family members are all welcome. Hope to see you there!

Strength

E3MOM 15
4 Back Squats
1: 75 – 80%
2: 75 – 80%
3: 80 – 85%
4: 80 – 85%
5: 80 – 85%

Conditioning

AMRAP 9
18 Weighted Sit Ups (25/15) (Fx: 15/10)
6 Ring Muscle Ups (Fx: 9 Burpee Chest to Bar Pull Ups) (Rx+: 9)

21
Oct

Friday, October 22, 2021

In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya. He died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

“Glen”

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

20
Oct

Thursday, October 21, 2021

Bar Muscle-Up Clinic tonight at 6:45 PM!
Reserve your spot on ZenPlanner!

Strength

E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 75 – 80%
3: 80 – 85%
4: 80 – 85%
5: 80 – 85%

Conditioning

AMRAP 8
16 Jumping Air Squats
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)

18
Oct

Tuesday, October 19, 2021

Scaled Competition this Saturday, October 23, 3pm at CFR7!

Come support our athletes as they go head-to-head with BCF this weekend! We hope to see you there!

Strength

E2MOM 16
Snatch Deadlift to Knee + Panda Pull + Squat Snatch (↑)

Conditioning

E4MOM 12
1: With a partner, alternating after each run
AMRAP 100m Run (1 Run=10 reps)
2: With a partner, alternating every 10 calories
AMRAP Calorie Ski
3: With a partner, alternating full rounds
AMRAP
6 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
6 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

17
Oct

Monday, October 18, 2021

Nutrition Seminar with Ann Brubaker TONIGHT at 7:30 PM!

Tonight’s topic is “Myth Busting — Common nutrition misconceptions and the science behind it.”

Hope to see you there!!

Weekly OverviewEvents/Classes
MondayKettlebell StrengthNutrition Seminar at 7:30 PM!
Free 7-Fit Class at 6:30PM! Click here to register now.
TuesdaySnatch Complex
WednesdayStrict Press
ThursdayDeadliftFree 7-Fit Class at 6:30PM! Click here to register now.
FridayGlen
SaturdayBack SquatsFree 7-Fit Class at 10AM! Click here to register now.
SundayClean Complex

Strength

Every :30 for 6 total rounds
1: 100m Run
2: Double Kettlebell Front Rack Hold (32/24) (Fx: 24/16)
3: Rest
4: Rest

Then…

E2MOM 12
1: 50m Each Arm Kettlebell Suitcase Carry (32/24) (Fx: 24/16)
2: 1:00 – 1:30 High Plank

Conditioning

100 – 80 – 60 – 40 – 20
Double Unders
10 Box Jumps Between Rounds (30/24) (Fx: 24/20) (Rx+: 36/30)

16
Oct

Sunday, October 17, 2021

Strength

EMOM 10
1: 5 Tempo Strict Pull Ups (30×3)
2: 5 Tempo Push Ups (30×3)

Fx:
EMOM 10
1: 5 Kip Up Strict Down Pull Ups (:03 Eccentric)
2: 5 Tempo Push Ups (30×3)

Conditioning

EMOM 20
1: 6 Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 8 Reps)
2: 16 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
3: AMRAP Bike Calories
4: Rest

15
Oct

Saturday, October 16, 2021

Strength

E2MOM 12
Clean Deadlift to Knee + Panda Pull + Squat Clean (↑)

Conditioning

4 Rounds
25 Wall Balls (20/14) (Fx: 20 Reps) (Rx+: 11’/10′)
10 Handstand Push Ups (Fx: 7) (Rx+: 15)
Rest 1:00 after each round

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