WOD / Events

Every 3 for 15 (5 sets):
3-Position Clean
(high-hang, low hang, below-the knee)
Rest as needed
Start at 70% and build over the course of 5 sets to a heavy complex

4 RFT:
20 Front Squats 65/45
20 Pull-ups

Overhead Squat @ (2,2,1 tempo – 2 seconds down, 2 seconds in bottom, 1 second up)
10-10-10-10
Across at lighter weight, 50-60%, accumulate perfect reps
Rest as needed

For time:
800m Run
50 Wall-Balls 20/14
800m Run
50 Russian KBS 32/24, Fx: 24/16
800m Run
50 Burpees

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.

Back Squat
8-8-8-8
*Rest as need
*Start at 70% and increase loading over 4 sets up to 85%

AMRAP 3:00
5 Power Cleans 135/95, Fx: 95/65
12 KBS 24/16, Rx+: 32/24

*Rest 1:00

AMRAP 3:00
5 Power Cleans 135/95, Fx: 95/65
12 Hollow-Rocks , Rx+:  Toes-to-Bar

EMOM 30:
Min 1: 15/12 Calorie Row, Fx: 12/10, Rx+: 18/15)
Min 2: 10 Burpee Box Jump Overs 24/20, Fx: 8 Burpee Box Jump Overs, Rx+: 30/24
Min 3: 10 Pull-ups, Fx: 8 Pull ups, Rx+: C2B

Finisher: 50 V-ups

RX+: If you break, penalty of 20 alternating bicycle crunches

YOU’RE INVITED to the Grand Opening of our 7Fit Program tonight 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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Summer Sizzle Bog 4: This week we take a closer look at the “second brain,” the gut, and how to reduce inflammation to keep it in the best shape possible (and
what can happen when we don’t). We’ll also touch on eating to fuel and improve performance and recovery, and supplementation; do you need it?

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Strength/skill Schedule:
Monday: Bench Press
Tuesday: EMOM 30
Wednesday: Back Squat
Thursday: Muscle Ups
Friday: Shoudlder to Overhead Complex
Saturday: Overhead Squat
Sunday: 3 position Cleans

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Bench Press:
5 x 7 (ME)
*Start at 60% and build over the course of 5 sets
*Super-Set each set with 10 alternating pistols or appropriate pistol scale

2 RFT:
100 Double-Unders
10 Thrusters 155/105, Fx: 135/95, Rx+: 185/125

Finisher: 3 sets, for max reps:
:60 of DB Skull Crushers
:60 Rest

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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Sumo Deadlift:
3 x 10 (75-80% of 1RM Deadlift) – try to go heavier than 6/22/18

Superset with 3 x :30 Hollow Hold

For time*
1000m Row
25 V-ups
50 Alternating DB Snatch 50/35, Fx: 35/25
25 Sit-ups
50 Box Jump Overs 24/20
25 Hollow Rocks
1000m Row

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

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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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Overhead Squat
4 x 5 ( perform a 5 second pause in bottom on rep 5 of each set)
*Rest as needed
*Build over the course of 4 sets

For time*:
60-50-40-30-20-10 (Fx: 50-40-30-20-10)
Air Squats
Double-Unders

*Every 3:00 run 200m (including the 0:00)