WOD / Events

Boys, Bottles and Barbells, Friday, August 3 at 6:30 pm

All the bros will crush a WOD followed by (or perhaps incorporating) drinking whiskey or beer!  Flip cup will be going down with a fitness twist.

Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!

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

Double Under Clinic: Saturday, August 4 at 11:30 am

Turn singles in to Doubles! Bring your rope or use ours as we work through progressions, skills and drills get that rope spinning the right way.

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

Double Under Skills:

Rx: Flight Simulator
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

FX:5-10-15-20-25-30-35-40-35-30-25-20-15-10-5

Unbroken Double-Unders
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

We were excited to have a successful Grand Opening of our 7-Fit program on Monday evening! This new program was very well received by everyone who attended and we believe the program will grow considerably over the next 6 months. Be sure to invite your friends to experience a FREE 7-Fit class over the next few weeks (anyone is welcome, no CF experience necessary)! In addition, we’re offering an incredible Grand Opening deal of 15 days of 7-Fit membership for only $15!! This is an amazing opportunity – so please share with friends/co-workers.

To show our appreciation to our CrossFit community, we are giving all current CrossFit members access to our 7-Fit program through the end of the summer.  If you are a Platinum CrossFit member, you have had a new unlimited 7-Fit membership added to your membership profile in Zen Planner. If you are a Gold member the 7-Fit classes will count as one of your 13 classes each month.

At the end of the summer, we will re-asses the 7-Fit program status and share longer term access/plans.

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

Boys, Bottles and Barbells, Friday, August 3 at 6:30 pm

All the bros will crush a WOD followed by (or perhaps incorporating) drinking whiskey or beer!  Flip cup will be going down with a fitness twist.

Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!

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

Double Under Clinic: Saturday, August 4 at 11:30 am

Turn singles in to Doubles! Bring your rope or use ours as we work through progressions, skills and drills get that rope spinning the right way.

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

Back Squat:
3 x 9 (ME: Working Sets start at 65%)

21-15-9
Air Squat
Toes to Bar
Box Jumps (24/20)

RX+: Goblet Squat 32/24

 ===============================

We were excited to have a successful Grand Opening of our 7-Fit program on Monday evening! This new program was very well received by everyone who attended and we believe the program will grow considerably over the next 6 months. Be sure to invite your friends to experience a FREE 7-Fit class over the next few weeks (anyone is welcome, no CF experience necessary)! In addition, we’re offering an incredible Grand Opening deal of 15 days of 7-Fit membership for only $15!! This is an amazing opportunity – so please share with friends/co-workers.

To show our appreciation to our CrossFit community, we are giving all current CrossFit members access to our 7-Fit program through the end of the summer.  If you are a Platinum CrossFit member, you have had a new unlimited 7-Fit membership added to your membership profile in Zen Planner. If you are a Gold member the 7-Fit classes will count as one of your 13 classes each month.

At the end of the summer, we will re-asses the 7-Fit program status and share longer term access/plans.

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

Boys, Bottles and Barbells, Friday, August 3 at 6:30 pm

All the bros will crush a WOD followed by (or perhaps incorporating) drinking whiskey or beer!  Flip cup will be going down with a fitness twist.

Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!

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

Double Under Clinic: Saturday, August 4 at 11:30 am

Turn singles in to Doubles! Bring your rope or use ours as we work through progressions, skills and drills get that rope spinning the right way.

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

Strength/Skill Schedule:
Monday: 7 Rounds for time
Tuesday: Back Squat
Wednesday: Flight Simulator and 4RFT
Thursday: Strict Press
Friday: Deadlift
Saturday: Hero WOD “31 Heroes”
Sunday: Snatch

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

7 Rounds for time: 
7 Wall Ball Shots 20/14
7 Power Cleans 115/80, Fx: 95/65
7 Push Jerks 115/80, Fx: 95/65
7 Burpees over Bar
7 Alt. Kettlebell Snatches 24/16, Fx: 16/12
7 Kettlebell Swings 24/16, Fx: 16/12
7 Cal Row

Rx+: 135/95, 32/24 KB, Assault Bike
*inspired by the training plan

Coaches should be able to stagger large classes

Calling all ladies. Come out Friday, July 27th at 6:30 pm for a fun night of fun, fitness and femininity. No boys allowed at this one! Our Coaches will be leading you through games and mini WODS with tasty drinks on side. Tell a friend to come out and change up their routine with the girls of CrossFit Route 7.

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

Every 2 for 14 (7 Sets):
Push-Jerk + Split Jerk
Start at 65% and build over the course of 7 sets

For time:
21-15-9
Deadlifts 225/155, Fx: 185/125
Sit-ups
Ring Rows

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#

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

Calling all ladies. Come out Friday, July 27th at 6:30 pm for a fun night of fun, fitness and femininity. No boys allowed at this one! Our Coaches will be leading you through games and mini WODS with tasty drinks on side. Tell a friend to come out and change up their routine with the girls of CrossFit Route 7.

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

Against a 10:00 Clock:
800m Run
800/650m Row
Max Rounds of:
10 Push-ups
10 Jumping Lunges*Rest 3 minutes and repeat

 

 ===============================

Calling all ladies. Come out Friday, July 27th at 6:30 pm for a fun night of fun, fitness and femininity. No boys allowed at this one! Our Coaches will be leading you through games and mini WODS with tasty drinks on side. Tell a friend to come out and change up their routine with the girls of CrossFit Route 7.

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