WOD / Events

Attention Ladies our FREE class is this Today at 7:00 am and 7:45 pm. Knock out your first Foundations class at the same time! We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how women in our gym get results and sculpt their bodies!!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/

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Every 2 for 10 (5 sets) of:
Strict Weighted Pull-up x 5 reps (Fx = work on 3 sets of 5-10 strict pull-ups / assisted pull-ups / ring-row)
(Record score for 5 RM weighted pull-up)

On a 20:00 Clock:

AMRAP 3 Minutes:
200m Run (sub 250m row if too cold)
Max Reps KBS (24/16 KG) (Rx+ = 32/24 KG)
Rest 1 minute

AMRAP 3 Minutes:
200m Run
Max Reps Push-ups
Rest 1 minute

AMRAP 3 Minutes:
200m Run
Max Reps Pull-ups (Fx = assisted pull-ups, Rx+ = C2B)
Rest 1 minute

AMRAP 3 Minutes:
200m Run
Max Reps Sit-ups (Rx+ = Toes-to-Bar)
Rest 1 minute

AMRAP 3 Minutes:
200m Run
Max Reps Lunges in Place
Rest 1 minute

Score = Total Reps

Attention Ladies our FREE class is this Tuesday at 7:00 am and 7:45 pm. Knock out your first Foundations class at the same time! We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how women in our gym get results and sculpt their bodies!!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/

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Free Treatment with Dr. Snow Tonight, Monday, January 22 from 5:30-7pm. First come first serve.

Dr. Stacy is a holistic physical therapist and the founder of Tranquil Place Physical Therapy & Wellness, LLC. She is an expert in movement analysis and in identifying the muscle, joint, and movement dysfunction that is at the source of the problem. Each client is prescribed an individualized treatment plan that addresses the patient as a whole and is tailored to resolve each patient’s complaints and get them back to doing what they love to do.

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Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Strict Pulls/ Amrap Intervals
Wednesday: Clean and Jerk 1RM
Thursday: Run-Climb-Clean
Friday: Snatch Complex
Saturday: Deadlift
Sunday: 4 Round Chipper

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Back Squat:
4 sets of 3 @ 85%,
then one set of max reps @ 80% (go for more reps than last week)

For time:
40 DB Snatch, alternating (50/35#) Fx = 35/20#*
5 Burpee Box Jump Overs (24/20”)*
30 DB Snatch (50/35#) Fx = 35/20#
10 Burpee Box Jump Overs (24/20”)
20 DB Snatch (50/35#) Fx = 35/20#
15 Burpee Box Jump Overs (24/20”)
10 DB Snatch (50/35#) Fx = 35/20#
20 Burpee Box Jump Overs (24/20”)*2018 Open Standards for DB Snatch (no alternating hands above head)
*Box Facing BBJO, 2017 Open Standards

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/

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Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations Course from the January 22-Feb 3. Because of the demand for the program, we will be making a slight adjustment to the schedule during the 2 week period. In conjunction with our 6 day Foundations course WODs will be cancelled and we will offer Open Gym on Fridays at 6:30pm WOD

We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how women in our gym get results and sculpt their bodies!!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/

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Bench Press
15:00 to work up to a heavy single
*then 1 set of max reps at 65% of today’s 1 RM

AMRAP 20:
200m Run (20 calorie row if too cold)
20 Wall-Balls (20/14#)
20 Push-ups
20 Pull-ups (Fx = banded pull-ups or ring-rows)

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/

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Deadlift 5×5*
Rest as needed
*Add 10+ lbs over last weeks 5 sets of 6

“Partner Dumbbell DT”
10 RFT, partners alternate rounds:
12 DB Deadlifts (2 x 50/35#) (fx = 35/20#)
9 DB Hang Power Clean (2 x 50/35#)
6 DB Push-Jerks (2 x 50/35#)

3 sets (optional):
Hollow Hold x :45
Barbell Curls (75/35#) x 10 reps

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/

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Remember how ~~terrible~~ AWESOME this felt?

Open Workout 15.5
For time:
27-21-15-9
Row (calories)
Thrusters (95/65#)*

Run multiple heats / members will judge each other to mimic an Open workout

5 sets of:
3-Position Snatch (high-hang, hang, below-the-knee)
Build over the course of 5 sets
Rest as needed between sets

*Crossfit.com from 12/26/17
On a 12-minute clock, 4 rounds for max reps of:
1 minute of KB Snatches (24/16 kg)
1 minute of Sit-ups
1 minute of Lunges in place

Finisher: Accumulate 5 minutes of plank hold (optional)

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Every 2 minutes for 16 minutes (8 sets) of:
1 Hang Power Clean + 1 Clean + 1 Split-Jerk (drop between hang power clean and clean)
Build up to a heavy complex for the day

For time:
30 Burpees-over-the-bar
15 Clean and Jerk 135/95, Fx: 95/65
24 Burpees-over-the-bar
12 Clean and Jerk 135/95, Fx: 95/65
18 Burpees-over-the-bar
9 Clean and Jerk 135/95, Fx: 95/65

*Rx+: 185/125#

**Time-cap = 15 minutes. If an athlete does not finish within the time-cap, the score is total reps completed.

(15-Minute Practice)
3 sets of 10-12 reps Strict/Assisted/Banded Pull-ups

*Advanced Athletes
3 Sets of:
2-10 Unbroken Bar Muscle-ups, consistent unbroken sets
20m Handstand Walk (2 x 10m unbroken)
*Rest as needed between sets

Give this Drill a try from MisFits!

AMRAP 10:
1,2,3…
HSPU, Rx+ = Strict HSPU
One-Arm DB Thrusters 50/30
Ring Dips
*Alternate arms each set

AMRAP 10:
FX: 2, 4, 6, etc..
Push-ups
One-Arm DB Thrusters 35/20
Banded ring dips
*Alternate arms each set

3 Super-Sets:
10 V-ups
10 Hollow-Rocks
10 Tuck-ups
Rest :60 between sets

POST WOD MOBILITY!

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Jonathan from GNC will be here tonight just in time for the start of the Nutrition Challenge from 5:00 pm-6:30 pm.

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Strength/Skill Schedule
Monday: Back Squat Nutrition Challenge Benchmark WOD
Tuesday: Bar MU Skill
Wednesday: Clean Complex
Thursday: 3 Position Snatch
Friday: Open WOD 15.5
Saturday: Deadlift/Partner WOD
Sunday: Bench Press

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Back Squat:
4×5 @ 80%, then one set of 5+ reps (max reps) @ 80%
Rest as needed

Nutrition Benchmark test (record your score and scaling and re-test Feb 12):
On a running clock:
From 0-12:00, AMRAP 12:
6 Front Squats (155/105#) Fx = 115/75#
8 C2B Pull-ups (Fx = pull-ups or ring-rows)
40 Double-Unders
Rest 3 minutes then when the clock reaches 15:00…

1 Max Set Unbroken Wall-Balls (20/14#)*

*Record two scores, Reps for AMRAP and Max Unbroken Set of Wall-Balls

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