Don’t forget about our Handstand/HSPU Skills Clinic tomorrow at 6:45 PM! Sign up on ZenPlanner right away!
Strength
E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 85 – 90%
4: 85 – 90%
5: 85 – 90%
Conditioning
AMRAP 10
2 – 4 – 6 – 8 – 10…
Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)
Handstand Push-Up/Handstand Walk Clinic this Wednesday, at 6:45 pm!
Reserve your spot on Zen Planner today!
| Weekly Overview | Events/Classes | |
| Monday | “8 Nights of Hanukkah” | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Tuesday | Back Squats | |
| Wednesday | Strict T2B | Handstand/HSPU Skills Clinic at 6:45 PM! Reserve your spot on ZenPlanner! |
| Thursday | Deadlifts | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Friday | Cindy | |
| Saturday | Long Conditioning | Free 7-Fit Class at 10 AM! Click here to register now. |
| Sunday | Power Cleans |
“8 Nights of Hanukkah”
With a Partner, One Person Working at a Time
8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
Strength
E2MOM 10
Push Press
1 – 4: 3@80 – 85%
5: AMRAP @80 – 85%
Conditioning
EMOM 15
1 – 4: 800m Run (Fx: 600m) (Rx+: 1000m)
5: AMRAP Ski Calories
Strength
E2MOM 10
Rx+:
1 – 3 Strict Ring Muscle Ups (:03 Pause at chest to rings on the way up)
Rx:
1 – 3 Strict Ring Muscle Ups
Fx:
1 – 3 Strict Chest to Bar Pull Ups + 3 – 5 Strict Ring Dips
Scaled:
3 – 5 of Most Difficult Pull Up + 5 – 10 Push Ups
Conditioning
4 Rounds
10 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpees
10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
Strength
E3MOM 15
2 Deadlifts
1: 80 – 85%
2: 80 – 85%
3: 80 – 85%
4: 85 – 90%
5: 85 – 90%
Conditioning
3 Rounds
80 Double Unders (Fx: 60)
12 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
Happy Thanksgiving!
We are so grateful for our CrossFit Route 7 Family!
Today’s WOD Schedule: 8 AM Open Gym and 9 AM WOD
Conditioning
AMRAP 35
With at Partner, Alternating Movements
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
20 Sit Ups
5 Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
Thanksgiving Schedule!
Thursday, November 25th: 8 AM Open Gym, 9 AM WOD
Friday, November 26th: 9 AM and 10 AM WOD
Reserve on ZenPlanner!
Strength
E2MOM 14
Snatch Pull + High Hang Squat Snatch
Sets 1 – 2 @60 – 65%
Sets 3 – 4 @65 – 70%
Set 5 @70 – 75%
Set 6 @75 – 80%
Set 7 @80 – 85%
Percentages based on 1RM snatch.
Conditioning
AMRAP 7
14 Alternating Pistol Squats (Fx: Alternating Reverse Goblet Lunges (24/16))
28 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Conditioning
AMRAP 20
10 Pull Ups
20 Push Ups
400m Run
Post-Conditioning Strength/Skill
5 Rounds
1 Turkish Get Up Each Arm
20 Russian Twists
SAVE THE DATE for our First Annual CFR7 White Elephant Party on Friday, December 17th at 7pm! You can find information about the event here.
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Tuesday | Long Conditioning | |
| Wednesday | Snatch | |
| Thursday | Partner WOD | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Friday | Deadlifts | |
| Saturday | Strict RMU/Pullups | Free 7-Fit Class at 10 AM! Click here to register now. |
| Sunday | Push Press |
Strength
E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 80 – 85%
4: 85 – 90%
5: 85 – 90%
Conditioning
Every :30 for 5 Rounds
1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: Rest
3: AMRAP Rope Climbs
4: Continue AMRAP Rope Climbs
5: Rest
6: Rest