6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Strength:
E3MOM 15
5 Hang Power Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%
Conditioning:
AMRAP 10
10 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20)
10 Each Arm Dumbbell Hang Power Snatch (50/35) (Fx: 35/20)
10 Toes-to-Bar (Fx: 7 T2B)
5:30 – 7:15 PM
Injury Screenings with Dr. Stacy Snow. DETAILS >>
Monday | Back Squats + Lunges | Injury Screening with Dr. Stacy Snow (5:30 – 7:15 pm) |
Tuesday | Hang Power Cleans | Free Beginner CrossFit Class (6:45 pm) |
Wednesday | Long Strength EMOM | |
Thursday | Deadlifts | |
Friday | Bench Press + Pendlay Row | |
Saturday | Long Cardio EMOM | CrossFit Teens (10:00 am) |
Sunday | Strict Press |
Strength:
E2MOM 20
1: 10 Back Squats @ 60 – 65%
2: 10 Back Rack Lunges @ 45-50%
Back rack lunge weight based on 1RM back squat.
Conditioning:
21 – 15 – 9
Power Snatch (75/55)
Burpees Over the Bar
Cash Out: 25/20 Calorie Skierg (Fx: 20/15)
Strength:
E3MOM 15
10 Push Press
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 70 – 75%
Set 5: 70 – 75%
Conditioning:
AMRAP 9
15 Wall Balls (20/14)
10 Kettlebell Swings (24/16)
Strength:
E3MOM 15
Deadlifts
1: 10 @50-55%
2: 9 @55-60%
3: 8 @60-65%
4: 7 @65-70%
5: 6 @70-75%
Conditioning:
EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
3: 20/15 Calorie Ski Erg (Fx: 15/12)
4: Max Reps Burpee Box Jump Overs
5: Rest
SCHEDULE
Open Gym (9:00 – 10:00 am) only. WODs at 10:00 am and 4:30 pm only.
Strength:
E3MOM 15
10 Bench Press
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%
Conditioning:
E2MOM 18
1: 10 Farmer’s Carry Lunges + 10 Farmer’s Carry Box Step Ups (AHAP)
2: 15 Barbell Roll Outs
3: 1:00 Squat Hold (Weighted if Possible)
SCHEDULE
Open Gym (8:00 – 9:00 am) and WOD at 9:00 am only.
Conditioning:
With a Partner, One Partner Working at a Time
AMRAP 35
50 Alternating Dumbbell Hang Power Snatches (50/35) (Fx: 35/20)
50 Box Jumps (30/24) (Fx: 24/20)
50 Burpees
1000m Row
SCHEDULE
7:30 PM WOD is cancelled.
Strength:
E3MOM 15
Back Squats
1: 10 @50-55%
2: 9 @55-60%
3: 8 @60-65%
4: 7 @65-70%
5: 6 @70-75%
Conditioning:
AMRAP 8
15 Hand Release Push-ups
20 Air Squats
25 ft. Handstand Walk (Fx: 50 ft Bear Crawl)
6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Conditioning:
E2MOM 42
1: 10 Each Arm Single Arm Ring Row
2: 10-15 GHD Sit Ups (Weighted if Possible) (Fx: Weighted Sit-ups)
3: 1:00 Each Arm Single Arm Ski Erg for Max Calories
4: 20 Dumbbell Strict Press
5: 1:00 High Plank (Weighted if Possible)
6: Max Reps Double Unders
7: Rest
Monday | Partner WOD | |
Tuesday | Long Strength EMOM | Free Beginner CrossFit Class (6:45 pm) |
Wednesday | Back Squats | 7:30 pm WOD cancelled. |
Thursday | Holiday Partner WOD | Open Gym (8:00 – 9:00 am) WOD (9:00 am) |
Friday | Bench Press | Open Gym (9:00 – 10:00 am) WOD (10:00 am and 4:30 pm) |
Saturday | Deadlifts | |
Sunday | Push Press |
Conditioning:
With a Partner, One Partner Working at a Time
5 Rounds
Row 500m
30 Toes-to-Bar
20 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
CrossFit Route 7
8504-B Tyco Rd.
Vienna VA 22182
(571) 318-9427 | [email protected]
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