WOD / Events

19
Jul

Friday, July 20, 2018

YOU’RE INVITED to the Grand Opening of our 7Fit Program on July 23, 2018 at 6:30pm.

Please join us for a FREE one-hour workout where you will experience the FUN in FUNctional fitness! This class will be unlike any exercise class you have taken before, featuring our exclusive combination of intense cardio and fat-blasting light weight exercises. Our 7-Fit program offers the best coaching and the fastest body-composition results out of any other program out there. We are so confident that you’ll like it, we made your first class free of charge. Experience it for yourself by trying it on July 23rd at CrossFit Route 7.

At the end of this Grand Opening workout on July 23rd, we will be offering the first 15 people to sign up an opportunity to get your first 15 days of 7-Fit membership for only $15! Don’t miss out on this once in a lifetime opportunity. We can’t wait to start this fitness journey with you.

RSVP on Facebook!

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namesake photo

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

“Jenkins” (Hero Workout) – Split up work as needed; run together.
AMRAP 40 Minutes, with a partner:
50 Burpees
400m Run
50 KBS (24/16)
400m Run
50 Pull-ups
400m Run
50 Push-ups
400m Run

18
Jul

Thursday, July 19, 2018

Split Jerk Technique
2-2-2-2-2
Rest 1-2 minutes between sets
This is for Technique / Position. Work on speed and do not exceed 60% of 1 RM Split-Jerk.

Strict Press
3 Sets of 10 reps
Rest as needed
Build over the course of 3 sets to a 10 RM (start at 70%)

AMRAP 12:
8 Single Arm DB Shoulder to Overhead (Right) 50/35, Fx: 35/25
8 Deadlifts 185/125
8 Single Arm DB Shoulder to Overhead (Left) 50/35, Fx: 35/25
8 Toes-to-Bar

17
Jul

Wednesday, July 18, 2018

FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!
 
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Every 2:00 for 18:00 (9 sets):
Hang Clean + Clean + 2 Front Squats
Build over the course of 9 sets (3 sets at each 65%,75%,80-85% )
3 Sets of (take about 20 minutes to complete):
Farmer’s Carry DB Bulgarian Split Squats x 20 reps (10 each leg)
Rest as needed
200m KB Front Rack Carry (athletes choose load)
Rest as needed
Cash-out: Max unbroken set Wall Balls 20/14 11’10’ Fx: 10’/9′
16
Jul

Tuesday, July 17, 2018

3 Super-Sets of:
Strict HSPU x 8-12 reps (add deficit as needed) Fx = Strict DB Press
Barbell Row x 8-12 reps (across)
Rest as needed

For time*:

Cash-in: 50 KBS 53/35 + 400m Run
3 Rounds:
25’ Handstand Walk, Fx: 25 shoulder-taps
1 Legless Rope Climb + 1 Rope Climb, Fx: 2 Rope Climbs

Cash-Out: 50 KBS 53/35 + 400m Run

*25:00 time-cap

15
Jul

Monday, July 16, 2018

Summer Sizzle Blog #3 is here! This week we look into the role that insulin plays in the body (and touch on a couple other important hormones as well), continue the
“Nutrition Troubleshooting” series from last week, and round out the highlight on macronutrients with the final one: fat.

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Strength/Skill Schedule:
Monday: Snatch EMOM
Tuesday: Handstand Push ups
Wednesday: Clean Complex
Thursday: Split Jerk
Friday: Hero WOD “Jenkins”
Saturday: Overhead Squat
Sunday: Sumo Deadlift

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EMOM 10:
High-Hang Squat Snatch x 2 reps
This is for Technique / Position. Do not exceed 50% of 1 RM.

Every 2:00  for 10:00 (5 sets):
1 Power Snatch + 1 Squat Snatch (drop between reps)
Build over the course of 5 sets

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AMRAP 12:
12 Alternating DB Snatch 50/35, Fx: 35/20
12 Ring Dips (Rx+ use High Rings
12 Overhead Squats 115/75, Fx: 75/55

 

 

14
Jul

Sunday, July 15, 2018

For time*
10 Rope Climbs 15’, Fx: 6 Rope Climbs
100 Double-Unders
50 Box Jump Overs 24/20
100 Double-Unders
10 Rope Climbs 15’, Fx: 6 Rope Climbs

*20 minute cap

Each set for time, rest 1 minute between sets:
Bar Muscle-ups at 12-9-6, Fx: C2B Pull-ups at 15-12-9

 

13
Jul

Saturday, July 14, 2018

FREE CLASS today at 11:00am. Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!
 
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First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Hero Wod: ‘”Manion”
7 RFT:
400m Run
29 Back Squats* (135/95#)

*must clean bar up from the ground

12
Jul

Friday, July 13, 2018

5 Sets of:
Push-Press + Push-Jerk + Split Jerk + Split Jerk
(Pause in receiving position of last split jerk for 2 seconds before recovering)
Rest 2 minutes between sets

AMRAP 14*:
100 Strict Press 45/35
80 Bent-Over BB Rows 45/35
40 Hang Power Clean and Push-Press (45/35#)

*Penalty for Breaking up movements: 5 burpees

11
Jul

Thursday, July 12, 2018

3 Sets – with light/warm-up loads of:
Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward)
Rest as needed
Glute-bridge w/ 1 second hold at top x 12 reps
Rest as needed

 

Every 5:00 for 30:00 (6 sets) of:
400m Run
8 Dead-lifts 315/225, Fx: 225/155
12 C2B Pull-ups, Fx: Pull-ups

3 sets of:
Barbell Curl x 10 reps