WOD / Events

Inclement Weather Schedule update: 
Due to no evening class reservations, school closings and the risk of freezing roadways. The 6:30 pm Wod and 7:30 pm Open gym has been cancelled.

Still Available:
4:30 pm Open Gym
5:30 pm WOD (Please Reserve)

What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

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This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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‘Mary’
AMRAP 20 Minutes:
5 HSPU
10 Pistols (alternating)
15 Pull-ups

Compare: 7/7/2015

Handstand Walk Skill Practice and Review (15-20 minutes)

Advanced athletes = 10 sets of 10m unbroken sets

What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

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This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Every 2 for 20 (10 sets) of:
1 Power Clean + 1 Push-Jerk + 1 Power Clean + 1 Split Jerk*
*Start very light, ~50% of 1 RM and work technique for first 5 sets, then use sets 5-10 to build to a heavy complex for the day
*Drop barbell after the push-jerk, this allows athletes to focus in on a good starting position for both power cleans

For time:
21-18-15-12-9-6-3
DB Snatch, alternating (50/35#)
Burpees

What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

=====================================

This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Back Squat
10-8-6-4-2-1-1-1*
Rest 2-3 minutes between sets
*Let feel dictate load, if you feel good, go for a PR, if not attempt ~85-95% for the singles

4 RFT:
10 Ring Dips Fx = Ring Push-ups
15 Wall-Balls (20/14#)
20 V-Ups
50 Double-Unders

What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

=====================================

This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Strength/Skill Schedule:
Monday: AMRAP Intervals
Tuesday: Back Squat
Wednesday: Clean and Jerk Complex
Thursday: Benchmark “Mary”
Friday: Double Unders/Gymnastics
Saturday: Deadlift
Sunday: Hero WOD “Jack”

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Teams of 4. One person working at each station at the same time. Partners rotate during the rest periods. Score Total Reps as a team. 20:00 Clock

‘2018 New Years Workout’

Station 1:
AMRAP 4 Minutes
20 Kettlebell Goblet Squats (24/16 KG)
18 Kettlebell Swings (24/16 KG)

Rest 1 minute

Station 2
AMRAP 4 Minutes
20-Calorie Row
18 Power Snatches (75/55#)

Rest 1 minute

Station 3
AMRAP 4 Minutes
20 Thrusters (75/55#)
18 Burpees

Rest 1 minute

Station 4
AMRAP 4 Minutes
20 Box Jumps (24/20″)
18 Push-ups

RX+: 95/65