WOD / Events

15
Feb

Friday, February 16, 2018

Just a week away from CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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Open WOD: 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:
10 overhead squats 95/65, 6 Scaled:65/45
10 chest-to-bar pull-ups, 6 Scaled: Pull Ups

From 3:00-6:00

2 rounds of:
12 overhead squats 95/65, 8 Scaled:65/45
12 chest-to-bar pull-ups, 8 Scaled: Pull Ups

From 6:00-9:00

2 rounds of:
14 overhead squats 95/65,  10 Scaled:65/45
14 chest-to-bar pull-ups, 10 Scaled: Pull Ups

Scaled Masters 55+
*45/35
*Jumping Pull Ups

Etc., following same pattern until you fail to complete both rounds

Every 3:00 for 15:00
Row 300 meters

14
Feb

Thursday, February 15, 2018

Just a week away from CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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Snatch:
Every :90 for 15:00
Perform 1 Hang Snatch + 1 Overhead Squat
*Increase Weight every set

“Beginner”
Every :90 for 15:00
Perform 2 Hang Power Snatches + 1 Overhead Squat
*Use PVC for OHS if needed.

EMOM 15:
1) 2 Front Squats (ME: From the Rack)
2) 3-5 Muscle Ups,Fx:7-10 Ring Row (Feet on Box if possible) Get in the Ring Thing!
3) 20 KB Russian Twists (ME)

13
Feb

Wednesday, February 14, 2018

Fitness & performance:
Valentines Day Partner WoD
In teams of one guy and one girl, for time:
Row 1000m
50 overhead walking KB lunges, 24/16
50 kettlebell swings, 24/16
50 kettlebell cleans, 24/16
50 kettlebell push press, 24/16
50 pushups
50 squat cleans (95/65)
50 box jumps (24/20)
50 sit-ups
50 burpees
Row 1000m
RX+: 32/24 and 115/80
*Only one partner working at a time.
**Compare to 2/14/17, 2/14/2016 and 2/14/2015

Note: Teams must share the same barbell for squat cleans and adjust the weight each time they switch.

11
Feb

Monday, February 12, 2018

Bring a Friend TONIGHT and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

No CrossFit Experience needed. Bring a friend and sign up HERE:

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Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Benchmark “Grace”
Wednesday: Valentine Partner WOD
Thursday: Snatch/ EMOM15
Friday: OPEN WOD 15.2
Saturday: Deadlift 1RM
Sunday: Cleans

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Back Squat
5 x 5
(ME/ascending; Working Sets start at 75%)

20:00 Cap

AMRAP 12:
8 Toes to Bar
12 Wall Ball Shot 20/14
24 Double Unders

Finisher:
Accumulate a 5:00
Plank on Hands

10
Feb

Sunday, February 11, 2018

Bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

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Push Press – 5 x 3 (ME)

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AMRAP 16:
20 Sit ups
20 Box Jumps 24/20
20 Plate Ground to Overhead 45/25, Fx:25/15
200 Meter Run

 

9
Feb

Saturday, February 10, 2018

Today!!! Coach BJ will be leading a Free Kipping clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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Bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

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Deadlift 5 x 2 (ME)
Add 10+ lbs over last weeks 5 sets of 3

“Beginnner”
Deadlift 5 x 5 (A)

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5 Rounds for time:
10 Toes to Bar Fx: 5 T2B
15 Front Squats 135/95 Fx: 95/65

15:00 Cap

8
Feb

Friday, February 9, 2018

Saturday, February 10th at 11:30 am, Coach BJ will be leading a Free Kipping clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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Bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

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Open WOD 14.1
AMRAP 10:
30 Double Unders
15 Power Snatches 75/55, Masters:65/55

Fx: AMRAP 10:
60 Single Unders
15 Power Snatches 65/55
*Athletes Judge each other

3 x 400 Meter Run
Rest 2:00

Double Finisher Option:
100 Abmat Sit ups

7
Feb

Thursday, February 8, 2018

Saturday, February 10th at 11:30 am, Coach BJ will be leading a Free Kipping clinic. This clinic is to help improve the coordination and timing of the kipping movement. The kip is an advance and dynamic method to increase intensity in Bar Gymnastics. Toes 2 bar, Knees to elbow, pull ups, chest 2 bar pull ups and Bar Muscle ups.

Reserve your spot on Zen Planner today! Kip it!

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You asked and we listened. Yoga will now take place on Thursday nights at 7:45 pm starting February 8th. There will no Open gym at this time. Silence is golden. Spread the word and bring you mat or use ours. Free for CFR7 members and $10 drop in.

Don’t forget to bring a Friend and Join CrossFit Route 7 and lululemon Tyson’s for a FREE evening of fitness and flexibility Monday, February 12th from 6:30 pm-8:00 pm! All fitness and experience levels welcome! Starts with a 45 minute Boot Camp followed by a 45 minutes yoga class led by the athlete whisperer Jafar!

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20 Rounds for Time:
2 Handstand Push Up, Rx+:Strict HSPU
4 Hang Power Cleans 155/105
6 Burpees over Bar

FX: 20 Rounds for Time
2 Hand Release Push ups
4 Hang Power Cleans 135/95
6 Burpees over Bar

 

3-5 Sets:
10 Hollow Rocks
10 Arch Rocks (Superman hold position)
20 Plank Shoulder taps