WOD / Events

Strength

E2MOM 10
5 Back Squats@70 – 80%

Conditioning

EMOM 16
1: 275/220m Ski (Fx: 220/180) (Rx+: 300/250)
2 – 4: 500m Run (Fx: 400) (Rx+: 600)

CFR7 Post-Open/Spring Celebration

Don’t forget about our group outing to Crooked Run Brewing this Saturday at 2 PM! You can find details on the Facebook event.

Strength

4 Rounds
10 Dumbbell Lateral Raises
10 Dumbbell Front Raises
20 Alternating Kettlebell Strict Press
5 – 10 Strict Ring Dips
5 – 10 Strict Pull Ups (Chest to Bar if Possible)

Conditioning

AMRAP 10
4 Bar Muscle Ups (Fx: 4 Burpee Chest to Bar Pull Ups) (Rx+: 6 Bar Muscle Ups)
16 Jump Switch Lunges
16 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)

SURVEY REMINDER- today is the LAST day to submit your CFR7 customer satisfaction survey! We would love to hear your feedback, so please pull up the email we sent April 1st and spend 15 minutes of your Sunday providing us with valuable feedback! Thanks!!

Strength

EMOM 12
1: 6 – 8 Barbell Roll Outs
2: :15 – :30 L-Sit Hold (Fx: Tuck Hold)
3: 20 Hollow Rocks
4: Rest

Conditioning

400m run

Then…

5 Rounds
10 HSPU (Fx: 6)
15 Box Jumps (24/20)

Then…

400m run

Strength

E2MOM 10
5 Deadlifts @70 – 80%

Reset every rep and start from dead stop.

Conditioning

AMRAP 11
22 Sit Ups
22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

Don’t forget about Coach Elizabeth’s Rowing Clinic tomorrow! Details are here!

“Karen”

150 Wall Balls

Post-WOD Finisher

3 Rounds
10 Bottom Half Barbell Biceps Curls
10 Top Half Barbell Biceps Curls
10 Barbell Biceps Curls
10 Bottom Half Band Triceps Extension
10 Top Half Band Triceps Extension
10 Band Triceps Extension

Athlete Spotlight: Shivon Sood

As someone with a competitive spirit who did not grow up playing sports, CrossFit was exactly what I was looking for and needed in my life. I started it five years ago as a way to manage my stress while working my first job out of college but I’ve gotten so much more out of it than I ever thought I would. I’ve tried a few different gyms in the area but I have been at CFR7 the longest and where I’ve found the most knowledgeable coaches. From getting my first pull up with coach BJ, dialing in my form and PRing my Olympic lifts with coaches Brandon and Anastasia, and most recently getting my first toe to bar with coach Casey, I can say that some of my proudest moments have been inside CrossFit Route 7. The best part is sharing my successes with the friends I’ve made at the gym and having them be just as (sometimes more) excited for me as I am for myself. Not only have I become a better athlete and a physically healthier person, I’ve learned so much about myself – about how much more my body is capable of doing than what my mind tells me it is, how pushing through a workout where I want to just quit will also teach me to push through a time that life is difficult, knowing that it will also eventually come to an end and I will be able to lay on the floor, catch my breath, and high-five the people next to me who helped me get through it.

Strength

E3MOM 15
1 High Hang Power Snatch + 2 Hang Power Snatches (↑)

Conditioning

:30 to Complete
(15/11) Calorie Ski (Fx: 12/10) (Rx+: 18/14)

Then…

3 Rounds
5 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
10 Push Jerks (115/80) (Fx: 75/55) (Rx+: 135/95)

Thank you to the 50+ survey responses so far! We’d love to hear from more of you, so we are going to extend the survey deadline until midnight on Sunday, April 18th. Please take 15 minutes to help us learn what we are doing well and how we could improve our operations! Reminder – the survey was sent via email on April 1st.

Strength

5 Rounds
20 Alternating Reverse Deficit Farmer’s Lunges
10 Narrow Stance Goblet Squats

Conditioning

2 Rounds
600m Run
120 Double Unders (Fx: 80)
30 Toes to Bar (Fx: 20)

Time Cap 18:00

Strength

E2MOM 20
1: 10 Bench Press @65 – 70%
2: 10 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

AMRAP 7
10 Burpees Over the Bar
5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)

Conditioning

E3MOM 36
1: 20/15 Calorie Assault Bike (Fx: 15/10)
AMRAP Rope Climbs
2 – 3: 1600/1300m Row (Fx: 1300/1000m)
4: Rest