WOD / Events

2
Apr

Tuesday, April 3, 2018

Test WOD added to Schedule: 6:30 Pm Friday, April 6th.

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10:00 to
Establish a 1RM Weighted Pull up
Rest 2:00 then..
Establish 1 MAX UB set of Strict Pull ups

Fx: Establish a 5 rep of difficult Pull Up modification
*Ring Row with Feet on Box
*Ring Row
*Pull ups from the knees (Barbell in the Rack)

3 Rounds for time
400m Run
25 Sit ups
50 Double Unders
25 Russian Kettlebell Swings 32/24, Fx: 24/16

 

1
Apr

Monday, April 2, 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!
Limited spaces, sign up now:
 ===============================

Strength/ Skill Schedule:
Monday: Back Squat 2RM
Tuesday: Weighted/ Strict Pull Ups
Wednesday: Snatch/ Clean and Jerk 1RM
Thursday: Partner WOD
Friday: HSPU Test
Saturday: Overhead Squat
Sunday: Push Press 3RM

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Back Squat:
Establish a 2RM

AMRAP 6:
6 Power Cleans 95/65 Fx: 75/55
6 Thrusters 95/65 Fx: 75/55

RX+ 115/80

31
Mar

Sunday, April 1, 2018

No Classes today: CFR7 athletes are free to workout at BCF. Happy Easter

Mark 16:4-6: But when they looked up, they saw that the stone, which was very large, had been rolled away. As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed. “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him.

30
Mar

Saturday, March 31, 2018

Schedule Update:
Sunday: Closed for Easter. Athletes my train at BCF.
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Bench Press
5-5-5-3-3-3
Rest as needed

For time:
21-18-15-12-9-6-3
HSPU
Pull-ups

FX: 21-15-9
HSPU
Pull-ups

*20 minute cap

Optional:
150 Bicycle Crunches (in as few sets as possible)

29
Mar

Friday, March 30, 2018

Schedule Update:
Sunday: Closed for Easter. Athletes my train at BCF.

30 Minute Partner AMRAP – with a Partner
150 Hang DB Power Clean and Jerk 50/35, Fx = 35/20 (Open Standard – switch arms every 5 reps)
Run 400m together
100 Burpees
Run 400m together
50 Toes-to-Bar, Fx: 25 Toes-to-Bar
Run 400m
Divide up the reps however you choose. One person working at a time except both partners must run each 400m together. If working alone, do half of total reps.

28
Mar

Thursday, March 29, 2018

Schedule Update:
Thursday: Yoga cancelled tonight 
Sunday: Closed for Easter. Athletes my train at BCF.

Strict Press
1 RM (20 minutes)

For time:*
40 Box Jump Overs 24/20
30 Hang Power Snatch 75/55
20 Strict HSPU, Fx: Kipping HPSU

*7 Minute Cap

3 Sets:
DB Side Lateral Raise x 15 reps
Plank x :60
Rest 1-2 minutes between sets

27
Mar

Wednesday, March 28, 2018

Ring or Bar Muscle-up – Skill Work / 15 Minutes

Advanced Athletes
For time:
18 Ring Muscle-ups
18 Bar Muscle-ups

3 RFT:
100 Double-Unders
50 Wall-Balls (20/14#)

26
Mar

Tuesday, March 27, 2018

Rope Climb Skill Review / Work (15 minutes)

Advanced Athletes:
3 Sets of:
1-2 Legless Rope Climb 15’ Fx:12′  **start seated from the floor
Rest as needed

then…

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

‘Sisson’
AMRAP 20:
1 Rope Climb (15’) RX+: Wear 20# Vest
5 Burpees
200m Run

*WEAR TALL SOCKS

25
Mar

Monday, March 26, 2018

FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kickstart your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!
 
Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/
 ================================

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

For details or other questions about the open visit games.crossfit.com

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Strength/Skill Schedule:
Monday: Hero WOD “DT”
Tuesday: Hero WOD “Sisson”
Wednesday: Muscle Ups
Thursday: Strict Press
Friday: Partner WOD
Saturday: Bench Press
Sunday: EMOM 30

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

‘DT’
5 RFT:
12 Deadlifts 155/105
9 Hang-Power Cleans 155/105
6 Push-Jerks 155/105


Compare to 6/16/17