WOD / Events

1
Sep

Sunday, September 2, 2018

LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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3 Sets for Quality:
200m  Suitcase Carry (100L/100R)
20 Single DB Row (10L/10R-ME)
20/17 Cal AAB
20 Hollow Rocks

AMRAP 3:
500 m Row
Max Hang Power Cleans 115/80, 95/65#
Rest 3:00
*repeat for 2 more rounds

Rx+ = 135/95#
*Scale to 400 for slower rowers

31
Aug

Saturday, September 1, 2018

LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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Deadlift
6 x 2 (ME)

Teams of 2:
AMRAP 18:
100 Russian Kettlebell Swings 32/24 (Fx: 24/16)
75 Walking overhead lunges (use 1 dumbbell) 50/35 (Fx: 35/20)
50 Toes 2 Bar (Fx: V-sits)
25 Burpee Dumbbell Deadlift (use 2 dumbbells) 50/35 (Fx: 35/20) (Rx+70/50)

*One partner running while other partner completes AMRAP, alternate every 200m

Philippians 4:6-7

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

30
Aug

Friday, August 31, 2018

LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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We Love…..thrusters!
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Thruster
Every 2:00 for 10:00
3 Thrusters (ME)
“Sludge”
For time:
500m Row
40 Front Squats 135/95, Fx:115/80
30 Box Jumps 30/24, Fx: 24/20

Stagger Large Classes by 2:00 or when rower is clear

29
Aug

Thursday, August 30, 2018

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

Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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EMOM 12:
1 Power Clean (Max Effort)
*increase weight every minute (Start at 65%)

AMRAP 10:
10 Handstand Pushup
30 Double Unders
10 Ring Dips, Fx: Box Dips

Rx+: Muscle Up Rings

Finisher: For Time:
1 Mile Run

29
Aug

Wednesday, August 30, 2018

FREE 7-fit CLASS tonight at 6:30 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
========================

Conditioning:

“Schizo Angie”
5 Rounds for time:
20 Pull Ups
20 Push Ups
20 Sit ups
20 Air Squats

Fx: 4 Rounds

Post-WOD Finisher:

Athlete’s choice skill work

27
Aug

Tuesday, August 28, 2018

Back Squat:
5 x 2 (ME)

5 Rounds:
5 Hang Power Snatches 135/95, Fx: 95/65
10 Overhead Squats 135/95, Fx: 95/65
5 Burpees over Bar

26
Aug

Monday, August 27, 2018

FREE 7-fit CLASS tonight at 6:30 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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Overview of Week:
Monday: Strict Press Tuesday: Back Squat
Wednesday: “Schizo Angie”
Thursday: Power Clean
Friday: Thruster
Saturday: Deadlift
Sunday: Triple AMRAP 3
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Strict Press
5 x 2 (ME)

5 Rounds for time:
5 Deadlifts 245/165 Fx: 185/125
200 m Run
6/4 Bar Muscle Ups, Fx: 8 Chest to Bar Pull ups

25
Aug

Sunday, August 26, 2018

Snatch Balance:
6 x 2 (Across~75-80% of 1RM Snatch)

Tabata:
Slam Ball
AAB Cal or Ski Erg
Ring Rows
Reverse Goblet Lunges (athletes choice)

Add: abmat situp if Classes are larger than 20

Rotating movements, Total Reps

 

24
Aug

Saturday, August 25, 2015

Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/

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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

“Nate”
AMRAP20:

2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24