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)
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)
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
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)
Strength
E2MOM 10
Strict Press
1 – 4: [email protected] – 80%
5: AMRAP @75 – 80%
Conditioning
4 Rounds
250/200m Row (Fx: 200/150) (Rx+: 300/250)
10 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Toes to Bar (Fx: 7) (Rx+: 15)
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)
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 Overview | Events/Classes | |
| Monday | Kettlebell Strength | Nutrition Seminar at 7:30 PM! Free 7-Fit Class at 6:30PM! Click here to register now. |
| Tuesday | Snatch Complex | |
| Wednesday | Strict Press | |
| Thursday | Deadlift | Free 7-Fit Class at 6:30PM! Click here to register now. |
| Friday | Glen | |
| Saturday | Back Squats | Free 7-Fit Class at 10AM! Click here to register now. |
| Sunday | Clean 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)
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
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