Schedule
Open GYM 6:15am- 8:00am
8:00am WOD and 7-Fit combined ONLY
Strength:
20 Min to Establish
10RM Bench Press
Conditioning:
AMRAP 8
3 – 6 – 9 – 8 – 12….
Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Box Jump Overs (24/20)
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Schedule
Normal Morning
Afternoon ONLY
5:30pm WOD
6:30pm 7-FIt
| Monday | 10 Rep Max Deadlift | Normal Morning Afternoon ONLY 5:30pm WOD 6:30pm 7-FIt |
| Tuesday | 10 Rep Max Bench | Open GYM 6:15am- 8:00am 8:00am WOD and 7-Fit combined ONLY |
| Wednesday | Gym is closed Merry Christmas! | |
| Thursday | 4:30pm WOD and 7-Fit combined ONLY | |
| Friday | 10 Rep Max Back Squat | 6am WOD 6am 7-Fit 7am WOD Noon WOD 5:30pm WOD 5:30pm 7-Fit |
| Saturday | Core Accessory Wok | |
| Sunday | Strict Press |
Strength:
20 Min to Establish:
10RM Deadlift
Conditioning:
AMRAP 12
20/17 Calorie Row (Fx: 15/12)
1 Legless Rope Climb + 1 Rope Climb (Fx: 2 Rope Climbs)
Strength:
E2MOM 10
10 Push Jerks @60 – 65%
Conditioning:
AMRAP 15
5 – 10 – 15 – 20….
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Sit Ups
200m Run Between Rounds
CrossFit Teens is at 10AM today! Ages 11-19 welcome! For more information click here
Strength:
E3MOM 15
5 High Hang Squat Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 70 – 75%+
Set 5: 70 – 75%++
Conditioning:
3 Rounds
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
20 Burpees over the Dumbbell
Gymnastics Strength:
E2MOM 18
1: 5 Kip Swings + 5 Kipping Straight Leg Raise + 5 Toes to Bar
2: 0:30 – 1:00 Handstand Hold (Freestanding if Possible)
3: 5 Strict Pull Ups + 5 Kip Swings + 5 Kipping Chest to Bar Pull Ups
Fx:
1: 5 Kip Swings + 5 Kipping Knee Raises + 5 Kipping Straight Leg Raise
2: 0:30 – 1:00 Pike Handstand Hold on Box
3: 5 Kip Swings + 5 Kipping Pull Up
Conditioning:
5 Rounds
Work 0:45/ Rest 0:30
Max Reps Wall Balls
CFR7 Ugly Sweater WOD and Holiday Happy Hour Celebration! Click Here for more details.
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Conditioning:
“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)
Compare to 12/20/16, 12/13/17, and 12/5/18
LAST DAY to order your new CrossFit Route 7 Hoodie! Click Here and get your NEW Hoodie now!
Strength:
E2MOM 20
1: 10 Back Squats @65 – 70%
2: 10 Back Rack Lunges @50-55%
Back rack lunge weight based on 1RM back squat
Conditioning:
4 Rounds
200m Run
5 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)
Time Cap 12:00
Strength:
E2MOM 20
1: 10 Bench Press @70 – 75%
2: 10 Pendlay Row (A)
Conditioning:
AMRAP 9
5 Hang Power Snatch (135/95) (Fx: 115/80) (Rx+: 165/115)
50ft Handstand Walk (Fx: 3 Wall Walks)
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Miss out on the first order of Hoodies?? Well check it out! Click Here and get your NEW CrossFit Route 7 hoodie now!
| Monday | Deadlifts | Injury Screening With Dr. Stacy Snow, 5:15-7:30pm Click Here |
| Tuesday | Bench Press + Pendlay Row | |
| Wednesday | Back Squats + Back Rack Lunges | |
| Thursday | “8 Nights of Hanukkah” | Ugly Sweater Holiday WOD and Happy Hour Click Here for more information |
| Friday | Gymnastics Skills | |
| Saturday | High Hang Squat Cleans | CrossFit Teens Class 10AM Click Here for more information |
| Sunday | Push Jerks |
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Strength:
E2MOM 10
12 Deadlifts @70 – 75%
Conditioning:
30 – 20 – 10
Push Press (115/80) (Fx: 75/55)
Box Jumps (24/20)