WOD / Events

3
Jun

Monday, June 4, 2018

FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kick start your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!
 
Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/
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Overview of Week:
Monday: Meathead Monday
Tuesday: Partner WOD
Wednesday: Push Press
Thursday: High Hang Snatch
Friday: EMOM 25 minutes
Saturday: Front Squats
Sunday: Gymnastics Skill Development

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Meathead Monday:

Superset:
Bench Press: 4 x 5 (ME)
Strict pull-ups (minimum 10 each round, feel free to go weighted)

3 Sets:
DB Bicep Curls 8 each side (ME)
DB Tricep Kick Backs 8 each side (ME)
Single Arm DB/KB Row 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps

Optional finisher:
1 mile time trial
or
5k run
or
2k Row

2
Jun

Sunday, June 3, 2018

For time*:
25 Overhead Squats 135/95, Fx: 95/65
50 Ground-to-Overhead 135/95, Fx: 95/65
25 Overhead Squats 135/95, Fx: 95/65
*EMOM 5 Burpees

EMOM 12 (4 sets):
Min 1 – Hollow Hold x :30
Min 2 – Toes-to-Bar x 10
Min 3 – Superman x 10

30
May

Thursday, May 31, 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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Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/

Every 2:00 for 20:00 (10 sets):
Power Snatch x 2 reps (drop between reps)

For time:
4 Rope Climbs (15’) (RX+ = Legless)
600m Run
3 Rope Climbs (15’)
400m Run
2 Rope Climbs (15’)
200m Run
1 Rope Climbs (15’)

28
May

Tuesday, May 29, 2018

Strength:

Every 3:00 for 12:00 (4 sets):
4 x 5 Touch and Go Power Clean and Jerk
*Increase Load each set

Conditioning:

For time:
1000m Row
15 Power Cleans 155/105, Fx: 115/80
150 Double-Unders, Fx: 100 Double Unders
30 Power Cleans 115/80, Fx: 95/65
150 Double-Unders, Fx: 100 Double Unders

RX+185/125, 135/95

Post-WOD Finisher:

GHD Sit-ups or weighted sit-ups
3 x 20

27
May

Monday, May 28, 2018

Strength/Skill Schedule:
Monday: Murph
Tuesday: Power Cleans
Wednesday: Front Squat
Thursday: Power Snatch
Friday: Back Squat
Saturday: Deadlift
Sunday:WORK

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“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
 
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
 
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
26
May

Sunday, May 27, 2018

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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As we celebrate our fallen. Join us for a CrossFti tradition that brings communities together. Memorial Day Murph (Monday, May 28). This intense Hero WOD is a true test of endurance, stamina and grit.  Because Hero Wods have no time cap and this may some athletes an hour to finish The WOD will start promptly at 9:15 am. Please RESERVE beginning May 21st for this WOD. If the Cap is exceeded and 10:00 am WOD will be added to the schedule. Wear you “Murph” t-shirt, colors of patriotism and bring a friend.
 
“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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Every 12:00 for 36:00 (3 sets):
2000m Row
100 Double-Unders
*Stretch/ foam roll / mobilize as necessary for ‘Murph’ the next day