WOD / Events

Member Spotlight – Aaron Ortiz (May 2015)

	Weekly Overview	Events/Classes
Monday	Power Clean	Free 7-Fit Class at 6:30PM! Click Here To Register now
Tuesday	Core Work
Wednesday	Push Press
Thursday	Front Squat	Free 7-Fit Class at 6:30PM! Click Here To Register now
Friday	Snatch
Saturday	Romanian Deadlifts	Free 7-Fit Class at 10:00AM! Click Here To Register now
Sunday	Long Conditioning

Strength

E2MOM 10
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (↑)

Conditioning

Every 1:30 for 2 Rounds
1: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)
2: AMRAP Air Squats
3: Rest
4: Rest

40 air squats minimum per round to achieve Rx/Fx/Rx+.

SCHEDULE CHANGE: 11am open gym added (this week only) so more members get to WOD on Sunday!

“Valentine’s Day”

With a Partner, One person working at a time.

Row 1000m 
50 Overhead Kettlebell Walking Lunges
50 Kettlebell Swings
50 Kettlebell Hang Cleans 
50 Kettlebell Push Press 
50 Pushups 
50 Squat Cleans (95/65) (Rx+: 115/80) 
50 Box Jumps (24/20) 
50 Sit-ups 
50 Burpees 
Row 1000m 

Rx Kettlebell: (24/16) 
Rx+ Kettlebell: (32/24) 

Male/Female teams must share the same barbell for squat cleans and adjust the weight each time they switch.

Solo version: Half the reps.

Strength

Every 1:30 for 10 Sets
1 Squat Snatch (ME)

Conditioning

30 – 20 – 10
Burpees Over the Bar
Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)

Time Cap 16:00

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