Strength
E3MOM 15
Romanian Deadlifts
1: 8@45 – 50%
2: 8@45 – 50%
3: 8@45 – 50%
4: 8@50 – 55%
5: 8@50 – 55%
% Based on 1RM Deadlift
Conditioning
AMRAP 12
4 – 8 – 12 – 16 – 20…
Box Jump Overs (24/20) (Rx+: Clear the Box)
Toes to Bar
Member Spotlight – Wade Berusch (March 2015)
Strength
Every :30 for 10 Rounds
2 Strict Press @ 65 – 70%
Conditioning
E3MOM 24
1: AMRAP
250/200m Row (200m Run if weather permits)
200/150m Ski Erg
2:Rest
3: AMRAP
10/7 Calorie Assault Bike
10 Hang Power Snatches (95/65) (Fx: 75/55)
4: Rest
Strength
EMOM 12
1 Power Clean (ME)
Conditioning
5 Rounds
50 Double Unders (Rx+: 75 Double Unders)
10 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Alternating Dumbbell Hang Clean (50/35) (Fx: 35/20) (Rx+: 70/50)
Strength
E3MOM 15
Front Squat
1: 3@70 – 75% (:03 Pause)
2: 3@70 – 75%
3: 3@70 – 75%
4: 3@75 – 80%
5: 3@75 – 80%
Conditioning
AMRAP 9
9 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
18 Alternating Pistols (Fx: Alternating Reverse Goblet Lunges (50/35))
Member Spotlight – David Majors (August 2015)
How many days a week do you workout (and typically what time slot)?
Weekends. In the past I went 3-5 a week, mostly at noon.
– What is your favorite thing about CFR7?
Top coaches and instruction. The excellent quality is particularly noticable after dropping in to a different gym. I am very thankful for CFR7!
– What is your favorite movement/workout? Least favorite?
Favorite – Olympic lifts (snatch/clean)
Least favorite – Double unders
– What accomplishment are you most proud of (inside or outside the box)?
Feeling fit and strong in my daily life. Before CrossFit and CFR7 I was in a physical fitness rut. I had no idea how “out of shape” I was. Everything has improved once I made being active and fitness a bigger part of my life.
– What is one goal you would like to accomplish in the next year?
Go to CFR7 more often.
– What advice can you provide to people new to the box?
The best thing about CrossFit is that it never gets easy. And for that reason it’s never boring. If you don’t feel exhausted (in a good way) after a workout, push yourself a little harder next time. Go faster, take shorter rests, or go heavier. You might surprise yourself.
| Weekly Overview | Events/Classes | |
| Monday | Ring Dips | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Front Squats | |
| Wednesday | Power Cleans | |
| Thursday | Strict Press | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Romanian Deadlifts | |
| Saturday | Squat Snatch | Free 7-Fit Class at 10:00AM! Click Here To Register now |
| Sunday | Valentine’s Day WOD |
Strength
EMOM 10
Rx+: 4 – 6 Strict Ring Dips On High Rings
Rx: 4 – 6 Strict Ring Dips
Fx: 4 – 6 Low Ring Push Ups
Record total reps completed.
Conditioning
4 Rounds
8 Push Press (115/80) (Fx: 75/55) (Rx+: 145/100)
32 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
Every time you break:
20 Jumping Air Squats
Conditioning
2:00 to Complete:
40/32 Calorie Assault Bike (Fx: 30/22)
At 2:00 begin:
9 Rounds
7 Burpees over the Bar
7 Deadlifts (225/155) (Fx: 185/125)
250/200m Row
Time Cap 35:00
Strength
E2MOM 10
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (↑)
Conditioning
E2MOM 16
1: 35/27 Calorie Ski Erg (Fx: 27/21)
2: AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
3: Rest
4: Rest
Strength
E2MOM 12
3 Strict Press (↑)
Conditioning
AMRAP 8
22 Wall Balls (20/14) (Rx+: 11’/10′)
22 Dumbbell Goblet Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
Member Spotlight – Daniela Sonderegger (October 2015)
– How many days a week do you workout (and typically what time slot)? I workout 5 or 6x a week. I’m usually at the gym with the early bird crew at 6:00 or 7:00 am.
– What is your favorite thing about CFR7? The gym is big (we’re lucky to have such a big facility in this area) and the people are great.
– What is your favorite movement/workout? Least favorite? Heavy squat snatches, handstand walks, pull-ups. Least favorite – too many to list but top two are probably thrusters and assault bike.
– What accomplishment are you most proud of (inside or outside the box)? 185lb squat snatch and finally being a faster runner (running used to be one of my least favorite things in a metcon).
– What is one goal you would like to accomplish in the next year? Crush at least one open workout (they always crush me).
– What advice can you provide to people new to the box? Be patient and kind to yourself. CrossFit has a bunch of complex movements and progress isn’t always linear. Don’t be afraid to ask questions! Some of the best advice I’ve gotten is from talking to others.
Strength
E3MOM 15
Romanian Deadlifts
1: 8@40 – 45%
2: 8@45 – 50%
3: 8@45 – 50%
4: 8@45 – 50%
5: 8@50 – 55%
% Based on 1RM Deadlift
Conditioning
7 Rounds
10 Russian Kettlebell Swings (32/24) (Fx: 24/16) (Rx+: 15 Reps)
20 Double Unders (Rx+: 40 Double Unders)