WOD / Events

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)

“Jackie”

“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Skill/Strength

5 Each Side Segmented Turkish Get Ups
Move to a position of support and then back down to start, moving up the list by one position each time.
Elbow
Straight Arm
Bridge
Box
Lunge
Full Stand

Strength

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

Conditioning

AMRAP 16
10 Toes to Bar (Fx: 7) (Rx+: 15)
10 Handstand Push Ups (Fx: 7) (Rx+: 15)
10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

Member Spotlight!

Over the next few weeks, we will be spotlighting the newest members of the CFR7 5 Year Club. Keep an eye out for their bios, and make sure you congratulate them for being so consistent!

Arslaan Khan (July 2015)

– How many days a week do you workout (and typically what time slot)?

Started out with 3-4 days but these days its been 6-7 days a week now

– What is your favorite thing about CFR7?

The GAAAINSSS!!! but also such a supportive environment.

– What is your favorite movement/workout? Least favorite?

FRAN. Basically any thruster movement.

– What accomplishment are you most proud of (inside or outside the box)?

Honestly I’m amazed at all the things my body can do now since I started crossfit. When i started i was barely able to do a pull up and now i’m doing multiple sets of 7-10 reps. Started with 0 double unders and can do 50 unbroken now on a good day otherwise can push out 30 unbroken any day. Recently I am very proud of finally being able to cycle toes to bar which clearly plagued me for years.

– What is one goal you would like to accomplish in the next year?

Definitely Bar Muscle up and possibly a ring muscle up.

– What advice can you provide to people new to the box?

Trust the programming and just show up. Not all days are going to be great but the gains are totally worth it.

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

Strength

E3MOM 15
Front Squat
1: 3@65 – 70% (:03 Pause)
2: 3@70 – 75%
3: 3@70 – 75%
4: 3@70 – 75%
5: 3@75 – 80%

Conditioning

Work 2:00/Rest 1:00
Until You Complete:
30 Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)

Start each round with:
20 Sit Ups

Time Cap 14:00

Strength

3 Rounds:
12 Double Dumbbell Bench Press
18 Banded Lat Pushdowns

Time Cap 10:00

Conditioning

AMRAP 18
18 Burpee Box Jump Overs (24/20)
18 Russian Kettlebell Swings (32/24) (Fx: 24/16)
9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)

SCHEDULE CHANGE: New WOD added Saturday at 8am!

Please reserve classes and PLEASE respect your workout buddies by showing up if you reserve class. If you are uncertain if you can attend the WOD, please drop the class as soon as possible (minimum 1 hour prior to the start of the WOD) so someone on the waitlist can join the WOD.

“CrossFit Total”
Establish 1RM
Strict Press
Back Squat
Deadlift

Time Cap 40:00

Strength

E2MOM 8
Rx:
3 Strict Toes to Bar
4 Kip Up/Strict Down Toes to Bar
5 Kipping Toes to Bar

Fx:
3 Strict Leg Raises
4 Kipping Toes to Bar

Rest 2:00

EMOM 8
1: :45 Ring Support Hold (Fx: :30) (Rx+: 1:00)
2: Rest

Conditioning

500m Ski Erg Time Trial