WOD / Events

Last night of Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

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Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, 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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Deadlift
3@85%
3@90%
2×2@93%
1×2@95%

“Flush”
25/20 Cal Ski Erg
50 Double Unders Fx:30 Double Unders
30/25 Cal Row
50 Double Unders, Fx:30 Double Unders
300 m Run
50 Double Unders, Fx:30 Double Unders

*Should be a restorative Aerobic Effort

Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, 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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4 Rounds of:

AMRAP 5
400m Row
20m Dual Front Rack Dumbell Lunge 50/35 (Fx:35/25)
10 m Handsand Walk
20 Abmat situps

Rest 5:00
*Start at begining each amrap

Finisher: Quad and Lower back guided mobility

Monday, December 10th for ALL WODS: Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

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Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, 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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Overview of week:
Monday: Naughty or Nice WOD
Tuesday: Handstand walk
Wedesday: 12 days of Christmas
Thursday: Deadlift
Friday: EMOM Max Slam Balls
Saturday: Front Squats
Sunday: E2MOM Push Press

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E3MOM 18 min:
High Hang Snatch + Hang Snatch + Power Snatch

Naughty (RX)
15-12-9
P Snatch (95/65)
30 DU
Thrusters (95/65)
30 DU

Nice (FX)
15-12-9
P Snatch (75/55)
30 DU (60 Singles)
Thrusters (75/55)
30 DU (60 Singles)

Monday, December 10th for ALL WODS: Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

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Strict Press
5×2 (ME)
Finish with one set of:
AMRAP@90% of 2RM

30-20-10
Chest to Bar Pull ups (Fx: Pull ups)
Wall Ball Shots 20/14″

*anytime athlete breaks on a movement, immediate 3 burpee penalty

FREE 7-fit CLASS today at 9 am. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/

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Monday, December 10th for ALL WODS: Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

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E3MOM 18 min.
High Hang Clean + Hang Clean + Power Clean

AMRAP 15:
30 Double Unders
10 Overhead Squats (115/80) (Fx: 95/65)
200m Run

Finisher: 3-5 Sets of 10-15 GHD Sit ups

Fx: 100 Abmat sit ups

EMOM 20:
Miniute 1: Max Handstand Walk (Fx: Bear Crawl) Games std
Minute 2: Max Rope Climbs
Minute 3: Max Ski Erg Calories
Minute 4: Max Ring Muscle Ups
Minute 5: Rest

*Shorter athletes can you use a shorter box as long a knee is above the hip crease

4 Rounds:
12/9 AAB Cals (Fx: 10/7) (Rx+: 15/12)
10 Strict Press (95/65) (Fx: 75/55) (Rx+: 105/75)
100 Ft Farmers Walk (Heavy as Possible)
Rest 2:00 between Rounds

*Stagger Heats and Partner up with Barbell

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Courtesy By Amanda Kimble As Told To Rachael Schultz, Feb 27, 2018

Check out this article ‘I Transformed My Body—And Life—With CrossFit And Yoga’ featured in Women’s Health Magazine.

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Back Squat
2×3@85%
3×2@90%

Re Test:
Row Primer:
alternating with a partner row 100, 200, 300 meters each

Test:
:30 work x :30 Rest x 4
RX+ 6 rounds
EVERY ROUND IS MAX EFFORT FOR CALORIES
* Performed Correctly the first Round should be the highest Score
*Record ALL 4 Scores in order

Compare to 10/23/2018

Can we make this a team of 3?

8 nights of Hanukkah

Partner Workout- One working one resting

8 rounds for time
8 power cleans (135/95) (Fx: 115/75)
8 burpee over 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 and 12/13/17