Tuesday, January 1st:
-Noon WOD 50 Cap and Open Gym
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For Time with Partner:
12 Rounds
400m Run
5 Burpees Over Rower
5 DB Goblet Squat
10 DB Reverse Goblet Lunge
DB Weights: (50/35) (Fx: 35/20)
Partners split run 200m each. Partners alternate full rounds on DB movements.
5×5 DB Straddle Press (A)
New Years’ Scaled Schedule
Monday: December 31st:
-6am 7Fit
-6am WOD 25 and Open gym
-Noon WOD 50 Cap
-Open gym: Noon-5:30pm
-4:30pm WOD 25 Cap
Tuesday, January 1st:
-Noon WOD 50 Cap and Open Gym
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Strength and Skill Schedule:
Monday: Power Clean EMOM
Tuesday: Partner WOD
Wednesday: Back Squat
Thursday: Ring Muscle Ups
Friday: Deadlift
Saturday: Paralette Skills/ EMOM20
Sunday: Hang Power Snatches
E2MOM 14
3 Touch and Go Power Cleans (ME)
AMRAP 15:
25 ABMAT Sit-ups
200m Row
15 Push Ups
10 C2B (Fx: Pull Up)
5 Bar Muscle Ups (Fx: C2B Pull-ups)
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Strength:
12 Mins to Establish a 2RM Box Jump
*2 Feet Take off, No steping start
Conditioning:
Every 4:00 for 20:00
10/7 Cal Ski
100 m suitcase Carry 24/16
10 Push Press (115/80), (Rx+135/95)
10 Pistols (Rx+ KB pistols)
Get ready for WOD 3! Our next CrossFit Kids (8-12) class is Saturday, January 12, at 10:00 am.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
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Friday, Saturday and Sunday: December 28-30th
Regular Schedule
Monday: December 31st
-6AM WOD 50 Cap
-6AM 7-Fit
-7AM WOD
-Noon WOD 50 Cap
-4:30PM WOD 50 Cap/Open Gym: 12PM-5:30PM
Tuesday, January 1st:
-Noon WOD 50 Cap and Open Gym
==============================
Strength:
Back Squat
2RM
Conditioning:
AMRAP 10:
1-2-3-4-5-6 Etc.
Ring Muscle Up, Fx: Pull ups + dips
Front Squat (155/105) (Fx: 115/80), (RX+185/125)
20 Double Unders
RX-: Bar Muscle Ups
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to your gym. Fuel the hardest working machine you know- your body!”
The order cutoffs are:
• Wednesday evening by midnight for Sunday delivery • Saturday evening by midnight for Wednesday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Discount Code:
Members can get $25 towards their first two consecutive orders as long as their orders total $50 or more by using the code “ROUTE7″ in the coupon/discount box at checkout.
Friday, Saturday and Sunday: December 28-30th
Regular Schedule-
*Friday: 6:30 pm in WOD/Open Gym Cancelled.
Strength:
Rope Climb Technique:
RX: 30 Cal Ski
7 Rope Climbs
Fx: 20 Cal Ski
4 Rope Climbs
Conditioning:
6 Rounds
AMRAP 2:
7 Cal Bike
7 Toes to Bar
7 Kettlebell Swings 32/24, Fx: 24/16
Rest 2:00
*Athletes start where they left off
Thursday, December 27th: Updated!
-6 AM WOD and Open Gym
-Noon WOD and Open Gym 25 Cap
-5:30pm WOD and Open Gym from 1:30 pm-6:30 pm
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Deadlift:
2RM
3 Rounds:
10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+155/105)
20 Front Rack Lunges (135/95) (Fx: 115/80) (Rx+155/105)
30 Ft. Handstand Walk (Fx: 30 Shoulder taps)
Wednesday: December 26th:
-11am-1pm Open gym
-Noon WOD 50 Cap
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E2MOM 20 Mins.
Snatch + OHS (ME)
AMRAP 9
3/2 Bar Muscle Ups, Fx: 3 Chest to bar Pull ups
6 Overhead Squat (115/80) (Fx: 95/65)
9 Burpees
Merry Christmas CFR7! The box is closed for the day – enjoy time with your family, friends and loved ones during this holiday season!
Matthew 1:21-23 She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.” All this took place to fulfill what the Lord had said through the prophet: “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).
John 3:16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
Christmas and New Year Schedule:
Monday: December 24th:
-7am-9am Open Gym
-8am WOD 50 Cap
Tuesday: December 25th. GOOD
*CLOSED. No WODS
Wednesday: December 26th:
-11am-1pm Open gym
-Noon WOD 50 Cap
Thursday, December 27th:
-6 AM WOD and Open Gym
-Noon WOD and Open Gym 25 Cap
-5:30pm WOD and Open Gym 25 Cap
Friday, Saturday and Sunday: December 28-30th
Regular Schedule-
*Friday: 6:30 pm in WOD/Open Gym Cancelled.
Monday: December 31st:
-6am 7Fit
-6am WOD 25 and Open gym
-Noon WOD 50 Cap
-Open gym: Noon-5:30pm
-4:30am WOD 25 Cap
Tuesday, January 1st:
-Noon WOD 50 Cap and Open Gym
==============================
Overview of Week:
Monday: Holiday WOD
Tuesday: Gym Closed Merry Christmas
Wednesday: Snatch/Over Head Squat
Thursday: Deadlift
Friday: Rope Climbs
Saturday: Back Squats
Sunday: Max Height Box Jump
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“Santa’s lil’ helper”
In teams of 3, 1 always rowing
AMRAP 30
50 Rooftop Jump and Overs 24/20,
10 Power Snatches 135/95, Fx: 115/80
50 Icicle Push Ups, Fx: HR Push ups
10 Power Snatches 135/95, Fx: 115/80
50 Gift to Shelf 135/95, Fx: 115/80
10 Power Snatches 135/95, Fx: 115/80
50 Snowball Shots 20/14
10 Power Snatches 135/95, Fx: 115/80
Score it Rounds and Reps + Total Cals
*Elves MUST tag hands switching from reps in Movements and Rower
Translate:
Rooftop Jumps and Overs=BJO
Icicle Push Ups = HSPU
Gift to Shelf =Power Clean and Jerks
Snowball Shots = WBS