WOD / Events

28
Mar

Friday, March 29, 2019


CrossFit Kids is this Saturday, March 30th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

===============================

E3MOM 21
High Hang Squat Clean + Hang Squat Clean + Squat Clean

2 Rounds For Time
20 Front Squats (135/95) (Fx: 95/65)
20 Toes to Bar (Fx: 10 T2B)

27
Mar

Thursday, March 28, 2019


CrossFit Kids is this Saturday, March 30th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

===============================

Strength:
Rx+:
4 Rounds
5 Weighted Strict Ring Dips (ME)
10 Plate GHD Sit Ups (A)

Rx:
4 Rounds
5-10 Strict Ring Dips (ME)
15 Plate Sit ups (A)

Fx:
4 Rounds
5-10 Ring Push Ups
10 Plate Sit Ups (A)

Rest 2 Minutes Between Sets

Conditioning:
AMRAP 10
15 C2B Pull Ups (Fx: 10 C2B)
5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)

26
Mar

Wednesday, March 27, 2019

Are you looking for a fun competition to continue to test your fitness after the CrossFit Open? We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition on Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division.

Divisions (RX and Novice):
Male/Male
Male/Female
Female/Female

Click here to register: https://www.squadup.com/hosts/5171203/events

===============================

Back Squat
E3MOM 18
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 8 Reps
Set 5: 6 Reps
Set 6: 5 Reps

EMOM 20
Min 1: 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Min 2: Max Cal AAB
Min 3: 5 Renegade Rows (3 Part – L pull, R pull, push-up) (50/35) (Fx: 35/20)
Min 4: Max Cal Ski Erg
Min 5: Rest

Total AAB & Ski Erg Cals is Score.

25
Mar

Tuesday, March 26, 2019

====================================

E3MOM 18
5 Push Press (ME)

AMRAP 12
200m Run
50 Double Unders (Fx: 35 DU’s)
10 Push Jerks (135/95) (Fx: 115/80)

24
Mar

Monday, March 25, 2019

Starting Monday, April 1st, we will begin a new block of programming at BCF and CF Route 7. This programming block will be one month long, ending in the beginning of May.

The goal for this block of programming will be to increase our strength endurance while maintaining the work capacity and skills that we have developed during our lead up to the Open season.

One definition for strength endurance is: “the specific form of strength displayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency.”  In more simple terms, we will be helping to develop your ability to move a moderate to heavy weight for high repetitions.

There are a few reasons why we have decided to use this as our focus for the next block of programming. Strength endurance training will help all of you build muscle and increase your strength work capacity, allowing you to lift more weight with less fatigue. These factors will contribute to much larger strength gains later in the year. Additionally, this type of training calls for sub-maximal weights and higher repetitions. This will give all of you an opportunity to refine your movements and make adjustments to your technique that will help you more safely and efficiently move heavy weights. This will not only contribute to increases in your maximal lifting capabilities but also your ability to maintain form and efficiency during metcons that involve strength movements.

Some overall themes that you will be seeing in regard to the strength endurance training will be:

  • More days per week with barbell strength work
  • Bodybuilding and accessory work every other week.
  • More classic barbell strength (squats/deadlifts/pressing)
  • Higher repetitions (5-10 rep range)
  • Fewer long metcons

In addition to our strength endurance focus we will be introducing some more accessory/bodybuilding work to help build stability and movement quality. This component of our training will be focused on quality over volume or intensity. We want you to learn to move as well as possible so that when you apply speed and weight to your movement patterns your body will move more safely and efficiently. Ultimately, this means that you will be faster, stronger, and more injury resistant.

To help contribute to the goal of developing higher quality of overall movement you can expect to see:

  • More accessory movements built in to warm-ups, strength work, and post-WOD
  • Focus on strict gymnastics and core development
  • Olympic lifts broken down by positions

With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the painful metcons you all love will still be there. Most of our metcons will be in the 7-15 minute time domain but, there will still be some grueling, long workouts with plenty of running, rowing, and burpees. We will also still be testing benchmarks and Hero WODs regularly.

As we look to the rest of 2019 you can expect to see us continue building on the strength work that will happen in this next block. Our next block of programming will be focused on general strength and aerobic capacity development. The hard conditioning work and CrossFit-specific skills will make a strong comeback in the months leading up to the next CrossFit Open in October.

We are very excited to roll out this new programming and see all of the improvements that our members will make!!!

If you have questions or comments, please let us know.

Overview Of The Week:
Monday: Deadlift
Tuesday: Push Press
Wednesday: Back Squats
Thursday: Strict Gymnastics
Friday: Clean Complex
Saturday: 800m Runs
Sunday: Bench Press

====================================

Strength: Deadlift
E3MOM
Set 1: 5@70%
Set 2: 5@75%
Set 3 – 5: 3×5@80%

Conditioning: Work 2:00/Rest 2:00 until you have completed:
5 Rounds:
Row 250m
10 Hand Release Push Ups
5 Burpees over the Rower

23
Mar

Sunday, March 24, 2019

===============================

Do you LOVE CrossFit Route 7? Do you want to spread the love to our new athletes? We would love to have you participate in our new CFR7 Buddy Program! As a buddy, you will be paired with new members to try and make them feel welcome and to help them get involved in our amazing community. You would lend some support, invite them to partner wods with you, encourage them to come to class and events, and help them learn terminology and mobility! Sound like something you would enjoy? Sign up as a CFR7 Buddy on the spreadsheet below!

https://docs.google.com/spreadsheets/d/1lkp1MgJK2WOa_6Us-NvoO7E_iP94eTSh_xBbkMTWWJs/edit?fbclid=IwAR0KhGl9jvCT3z7EtzCGf4whkTfKJqPR52F6NPLCHtJVuVq-47PnR5-5_ds#gid=0

E2MOM 12
3 Split Jerks @80-85%

3 Rounds
Run 400m
15 Power Cleans (135/95) (Fx: 95/65) (Rx+: 155/105)

22
Mar

Saturday, March 23, 2019

===============================

**CrossFit Kids is rescheduled to Saturday, March 30th**

Do you LOVE CrossFit Route 7? Do you want to spread the love to our new athletes? We would love to have you participate in our new CFR7 Buddy Program! As a buddy, you will be paired with new members to try and make them feel welcome and to help them get involved in our amazing community. You would lend some support, invite them to partner wods with you, encourage them to come to class and events, and help them learn terminology and mobility! Sound like something you would enjoy? Sign up as a CFR7 Buddy on the spreadsheet below!

https://docs.google.com/spreadsheets/d/1lkp1MgJK2WOa_6Us-NvoO7E_iP94eTSh_xBbkMTWWJs/edit?fbclid=IwAR0KhGl9jvCT3z7EtzCGf4whkTfKJqPR52F6NPLCHtJVuVq-47PnR5-5_ds#gid=0


Dumbbell Turkish Get Ups
3 x 10 (5 each Side)

Super set:
10 V ups


4 Rounds
:45 on :15 off (rotating stations)
Air Bike Cals
Plate Ground to Overhead 45/25, Fx: 25/15
Double Unders
Double Front Rack Kettlebell Wall sit
Slamballs

21
Mar

Friday, March 22, 2019


It’s that time of the year again! Time to gather in the box and cheer on the top CFR7 athletes as they sweat it out in the final Workout for the 2019 Open Season!!!

The event is Friday March 22nd at 6:30pm. Even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your CFR7 family for the final workout of the 2019 Open! Friends and family are also welcome to join us!

There will be no 6:30 WOD during the time of this community event.

===============================

**CrossFit Kids has been rescheduled to Saturday, March 30th**

===============================

Do you LOVE CrossFit Route 7? Do you want to spread the love to our new athletes? We would love to have you participate in our new CFR7 Buddy Program! As a buddy, you will be paired with new members to try and make them feel welcome and to help them get involved in our amazing community. You would lend some support, invite them to partner wods with you, encourage them to come to class and events, and help them learn terminology and mobility! Sound like something you would enjoy? Sign up as a CFR7 Buddy on the spreadsheet below!

https://docs.google.com/spreadsheets/d/1lkp1MgJK2WOa_6Us-NvoO7E_iP94eTSh_xBbkMTWWJs/edit?fbclid=IwAR0KhGl9jvCT3z7EtzCGf4whkTfKJqPR52F6NPLCHtJVuVq-47PnR5-5_ds#gid=0

Workout 19.5

33-27-21-15-9 reps for time of:
Thrusters 95/65, Scaled:65/45
Chest-to-bar pull-ups, Scaled: Jumping Pull Ups

Time cap: 20 minutes

20
Mar

Thursday, March 21, 2019


It’s that time of the year again! Time to gather in the box and cheer on the top CFR7 athletes as they sweat it out in the final Workout for the 2019 Open Season!!!

The event is Friday March 22nd at 6:30pm. Even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your CFR7 family for the final workout of the 2019 Open! Friends and family are also welcome to join us!

There will be no 6:30 WOD during the time of this community event.

===============================

** CrossFit Kids has been rescheduled to Saturday, March 30th**

===============================

Do you LOVE CrossFit Route 7? Do you want to spread the love to our new athletes? We would love to have you participate in our new CFR7 Buddy Program! As a buddy, you will be paired with new members to try and make them feel welcome and to help them get involved in our amazing community. You would lend some support, invite them to partner wods with you, encourage them to come to class and events, and help them learn terminology and mobility! Sound like something you would enjoy? Sign up as a CFR7 Buddy on the spreadsheet below!

https://docs.google.com/spreadsheets/d/1lkp1MgJK2WOa_6Us-NvoO7E_iP94eTSh_xBbkMTWWJs/edit?fbclid=IwAR0KhGl9jvCT3z7EtzCGf4whkTfKJqPR52F6NPLCHtJVuVq-47PnR5-5_ds#gid=0

E3MOM 18
2 Back Squats @85-90%

For Time:
500m Row
5 Rope Climbs (Fx: 3 Rope Climbs)
25 Toes to Bar (Fx: 15 T2B)

Muscular Endurance Test:
Max Unbroken Strict Pull Ups