WOD

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

At Home Workout:

Strength:
3 rounds:
100Ft Single arm Over Head Lunge Walk (100ft Left/100ft Right)

Use any object that you can keep overhead for all 100 Feet.
Rest 2:00 between rounds.

Conditioning:

2 Rounds:
4:00 Step-ups (Hold any weighted object)
3:00 10 Meter Shuttle Runs
2:00 Sumo Deadlift High Pull (Single Arm High Pull If No KB or Barbell)
1:00 Plank Hold

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

At Home Workout

Strength:
3 Sets
1:00 AMRAP Decline Push-ups
– Rest 1:00 –
1:00 AMRAP Push-ups
– Rest 1:00 –
1:00 AMRAP Incline Push Ups
– Rest 1:00 –

Conditioning Part 2:
100 – 80 – 60 – 40 – 20
Double Under
Air Squat

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE

At Home Workout:

Strength:
5 Sets
10 Tempo Good mornings (Weighted if possible) (33×1)
10 Inch Worms
10 Tempo Single Leg RDL (Weighted if possible)(33×1)

ConditionIng:
3 Rounds
Work 4:00/Rest 2:00
AMRAP
2 Wall Walks
10 Broad Jumps
20 V-ups

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

At Home Workout

Conditioning:
10 Burpees

10 Burpees
25 Jumping Jacks

10 Burpees
25 Jumping Jacks
50 Double Unders

10 Burpees
25 Jumping Jacks
50 Double Unders
100 Sit-ups

10 Burpees
25 Jumping Jacks
50 Double Unders
100 Sit-ups
150 Air-squats

AT HOME WORKOUT:

Conditoning Part 1
EMOM 10
100m Run

Conditioning Part 2
Tabata

1: Kettlebell or Dumbbell Snatches
– 1:00 Rest –
2: Jump Switch Lunges
– 1:00 Rest –
3: Plank Hold
– 1:00 Rest –
4: Kettlebell or Dumbbell Shoulder to Overhead

Complete a full tabata (8 Rounds – Work :20/Rest :10) of each movement. Take 1:00 rest before moving on to the next tabata.

Virtual Classes!

Yoga – 10:00AM JOIN HERE

AT HOME WORKOUT:

Strength:
10 Tempo Dips (31×1)
5 Strict Pull Ups

Use a bench, chair, couch or any other object for dips. If you do not have a pull up bar: Lay on the floor under a sturdy table. Reach up and grab the edge of the table with both hands. Hands should be about shoulder width apart. Keep your body in a rigid plank and pull/row your chest up to the edge of the table where your hands are located.

Conditioning:
10 Rounds
1 Turkish Get Up Each Arm
30 Air Squats

If you do not have a kettlebell or dumbbell, use any weighted object for your turkish get ups.

Virtual Classes!

CrossFit With Coach Cooper! – 10:00AM JOIN HERE

AT HOME WORKOUT:

Strength:
5 Rounds
Max Effort Handstand Holds (Fx: Pike Holds)
Max Effort V-Ups or Tuck Ups
-Rest 2:00 Between Rounds-

Conditioning:
AMRAP 12
25ft Burpee Broad Jumps
25ft Handstand Walk (Fx: Bear Crawl)

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

COVID – 19 Shutdown Update:

CFR7 Community,

First, we wanted to thank you all for your continued support during this difficult time. It is safe to say that it has certainly been challenging for everyone. Despite this, we are committed to continue to work hard for all of you (and also to continue paying our full time staff) and reopening a new and improved CFR7 as soon as it is deemed safe to do so by the government. In the meantime, here is what we are doing to make CFR7 better and continue to support the health and fitness of our members:

Make CFR7 Brand New Again:
– Deep clean of the entire gym 
– Fresh paint on our Handstand push up walls 
– Repaired foam rollers and other projects you’ll be excited about 

Supporting Your Fitness:
– Equipment loaned out to members (if you are one of the people who were able to get some equipment please share with 1-2 CFR7 friends)
– Virtual Workouts (Daily CrossFit, Yoga 3x/week starting this Week, Weekly Core Blast)
– Links to join classes via Zoom will be in daily WOD posts
– Starting this week, Virtual Class schedule will be in Zen Planner and included on Monday WOD posts starting next week

As we continue working through this shutdown please let us know of any suggestions you have for how we can better serve our community. We are very excited to reopen and work out with you all again!

We especially want to thank you who are keeping your memberships active during this shutdown, this is a huge help for us to alleviate the financial burden of our fixed costs that remain constant during this difficult time. This situation has been especially difficult for small businesses, if you are able to find a way to support other small business in your neighborhood, we strongly encourage you all to do so to help them weather the storm and stay in business. 

Thank you and stay healthy!!!

-Team Route7

AT HOME WORKOUT:

Strength:
EMOM 12
1: Max Reps Russian Kettlebell Swings
2: Rest

Conditioning:
4 Rounds
10 Pike Push Ups
20 Lunge + Lunge + Squats
40 Jumping Jacks

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

AT HOME WORKOUT:

Strength
5 Rounds
:30 Plank Each Direction
Rest :15 between each plank hold

Conditioning:
5k Run