Strength
Every 1:30, 5 Sets
1-3) 1 Muscle Clean + 1 Power Clean + 2 Push Jerks (↑)
4-5) 3 Unbroken Power Clean and Push Jerks (↑)
“Grace”
For Time:
30 Clean and Jerks (135/95)
*Compare to 9/1/21
Finisher
3 Rounds for Quality
-15 Dumbbell Bench Press
-Max Unbroken Push-Ups
-:15 Ring Row Hold
-Max Unbroken Ring Rows
Join Coach Mariah for Ab Attack today at 5:45 PM!
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TIME TO ORDER YOUR FALL 2022 HOODIE!
Nike Club Fleece Sleeve Swoosh Full-Zip Hoodies
Plain Back: $80
Vertical/Horizontal Logo on Back: $85
Venmo to @crossfitroute7 with SIZE and STYLE
Deadline Monday, October 24th!
Strength
Every 2:30, 5 Sets
1) 4 Back Squats (70-75%)
2-3) 2 Back Squats (75-80%)
4-5) 1 Back Squat (80-85%)
Conditioning
EMOM 16
1) 16/12 Calorie Bike Sprint (FX: 12/8) (RX+: 20/16))
2) 100m Jog
3) Rest
4) Rest
*Score is slowest Bike sprint time
DEADLINE TO REGISTER FOR THE CFR7’S FIRST ANNUAL GOLF TOURNAMENT IS:
WEDNESDAY, 12 NOON!
Strength
Every 2:00, 4 Rounds
1) 2-3 Touch and Go Rope Climbs (FX: Rope Climb Development) (RX+: 1-2 Legless)
2) 4-8 Strict Handstand Push-Ups (FX: Pike/Box) (RX+: Deficit)
Conditioning
AMRAP 14 w/ Partner – Alternate Movements
-15/10 Calorie Row (FX: 12/8)
-10 Burpees Over Rower
-10 Dumbbell Box Step Overs (24/20) (50/35) (FX: 35/20)
Five Days until our First Annual Golf Tournament!
When: Saturday, October 22, 2022 at 1 PM at the South Riding Golfer’s Club
Cost: $80 (venmo @crossfitroute7 or email [email protected] to charge ZenPlanner)
Cost includes 18 holes of golf, cart, small bucket of balls for warming up at the driving range, 2 domestic beers and 1st, 2nd, and 3rd Foursome Prizes. All levels of golfing experience welcome!
| Weekly Overview | Events/Classes | |
| Monday | Olympic Total | |
| Tuesday | Gymnastics Development | |
| Wednesday | Back Squat | Ab Attack at 5:45 PM! |
| Thursday | “Grace” Benchmark WOD | |
| Friday | Deadlift | |
| Saturday | Squad WOD | First Annual CFR7 Golf Tournament at 1 PM! |
| Sunday | Push Press/Split Jerk |
Olympic Total
In 40:00:
Establish 1RM Snatch
Establish 1RM Clean and Jerk
FX:
Every 2:00, 8 Sets
2 Squat Snatch OR 2 Power Snatch + 1 Overhead Squat (↑)
Every 2:00, 8 Sets
2x(1 Squat Clean + 1 Split Jerk) (↑)
Strength
Every 2:00, 3 Rounds
1) 10/10 Single Leg Hip Thrusts
2) 3/3 Turkish Get Ups
Conditioning
For Time:
30-20-10
Sit Ups
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
Box Jumps (24/20)
*12:00 Cap
