WOD / Events

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

Power Snatch – 5 x 2 (ME)

“Beginner”
5 x 3-5 Hang Power Snatches (A)

Cash-in: 150 double unders Fx: 100 du’s
3 Rounds For time:
21 Russian Kettlebell Swings 32/24, Fx: 24/16
15 Box Jumps 24/20
9 Burpees
Cash-out: 150 double unders Fx: 100 du’s

Strength/Skill Schedule:
Monday :Benchmark “Fran”
Tuesday: Power Snatch
Wednesday: Back Squat
Thursday: 20 Round WOD
Friday: Open WOD 14.1
Saturday: Deadlift
Sunday: Push Press

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“Fran”
21-15-9
Thrusters 95/65
Pull Ups

Fran FX:
21-15-9
Thrusters 75/55
Jumping Pull Up

*Compare date: 2/9/2017

12:00 Time Cap
*Coaches reinforce the scaling and goal of completing this WOD within the Time Cap

EMOM 16:
1) 10/7 AAB Cals
2) :40 Plank on Elbows
3) 10 GHD Sit Up, Fx: Sit ups
4) 10 Hand release Push Ups

Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

This Sunday is the Last Sunday for Yoga! 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.

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Freestanding Handstand / Rope Climb Skill
Work on technique / practice for 15 minutes

4 Rounds (24 minute clock) of:
AMRAP 4 Minutes
30/20 Calorie Row
60 Double-Unders
AMRAP 10m Shuttle Sprints
Rest 2:00

Score = total number of 10m shuttle sprints over the 4 rounds

*Large class = 2 minute stagger

You asked and we listened. This Sunday is the Last Sunday for Yoga! 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.

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5 Sets of:
3 x Push-Press + 1 x Split Jerk
Rest as needed – Increase load across 5 sets

For time:
21-15-9
C2B Pull-ups (fx = pull-ups)
Strict HSPU (fx = kipping hspu / pike push-ups on box)

Rest 2:00

21-15-9
Pull-ups (fx = ring-rows)
HSPU (fx = push-ups)

17-Minute Time Cap

**Score = total time minus 2:00 or total reps completed

Proverbs 18:24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

You asked and we listened. This Sunday is the Last Sunday for Yoga! 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.

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On a running clock:

‘Open Workout 16.3’
AMRAP 7:
10 Power Snatches (75/55#) Fx, 45/35
3 Bar Muscle-ups (Fx = 5 C2B pull-ups or 5 Jumping C2B Pull-ups)

Rest 3:00, until 10:00 then…

3 Person Teams, one team member working at a time, for time:
150 Assault Bike Calories
90 Overhead Squats (135/95#) fx = 96/65#
60 Hang Power Clean (135/95#)

Every 2 for 8 (4 sets) of:
Plank x :80 seconds

Free CrossFit Tonight at 6:45 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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4 Sets (12 minute clock) of:
:90 Work
:90 Rest
DB Floor Press (2 x 50/35#) Fx = 35/20# x 20 reps
Max Reps Push-ups on DBs in remaining time

For time:
10,9,8…1
Box Facing Burpee Box Jump Overs (24/20”)
10m Handstand Walk between Each set (Fx =: 30 Hand-stand hold against wall or :30 pike hold on box)

*20:00 time-cap

Accumulate 5 Minutes of Hollow Hold