WOD / Events

Great time at the Nationals game Friday night!

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Come out to Flex on the Mall this Saturday and support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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Strength for the Week
Monday: Narrow Grip Bench Press
Tuesday: Filthy Fifty – Reversed
Wednesday: Snatch Complex
Thursday: Double Metcon
Friday: “DT”
Satuday: Front Squat
Sunday: Double Metcon

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Narrow Grip Bench Press:
4 x 5 (Across)
(Grip slightly outside of shoulders width. Tight elbows to body position)

5 Rounds for time:
5 Burpees
5 Muscle Ups Fx: 5 Chest to Bar
9 Deadllifts 225/155, Fx: 185/125

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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3 Sets of:
16 Barbell Step Ups (A: 8 each leg)
12-15 Pendlay Rows (A)

AMRAP 18:
400 M Run
15 Ground to Overhead 45/25 Fx: 25/15
15 Atomic Situps 45/25 Fx: 25/15

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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“Jackie”
For Time:
1000 meter row
50 Thrusters 45/35
30 pull-upS

EMOM 14:
Odd: 3 Push Jerks (A) *from Floor
Even: 30 Double Unders

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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Deadlift:
Find 5 RM

18 minutes

“25”
For Time:
5 Strict Handstand Push Ups, Fx: Kipping HSPU
25 Box Jumps 24/20
5 Strict Handstand Push Ups, Fx: Kipping HSPU
25 Hang Power Cleans 135/95, Fx:95/65
5 Strict Handstand Push Ups, Fx: Kipping HSPU
25 Toes to Bar
5 Strict Handstand Push Ups, Fx: Kipping HSPU
25 Front Rack Lunges 135/95, Fx:95/65
5 Strict Handstand Push Ups, Fx: Kipping HSPU

Calling all New You athletes! Your Nutrition Seminar is Tonight, Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over complicated topic. This is an open forum seminar so be ready to interact and even share some of your on successes and stories.

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Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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Snatch Balance Complex:
5 x 1 Snatch Balance + 2 Overhead Squats (ME)
18:00 Cap

AMRAP 8:
5 Overhead Squats 115/80, 75/55
10 Lateral Over the bar Burpees

5 x 15 Hollow Rocks:
5 x :30 Plank hold

WOD SCHEDULE UPDATE: No 7:30 pm Wod or Open gym on Thursday, June 8th.

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Calling all New You athletes! Your Nutrition Seminar is this Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over complicated topic. This is an open forum seminar so be ready to interact and even share some of your on successes and stories.

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

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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Muscle Up Technique
Rx: 3 ME UB Sets or 15-20 for time
*Rest as needed
15:00

50-35-20
Wall Ball Shots 20/14
Kettlebell Swings 24/16, Fx:16/12
*After each round: 200m KB suitcase carry 24/16, Fx:16/12
21:00 Cap

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

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WOD SCHEDULE UPDATE: No 7:30 pm Wod or Open gym on Thursday, June 8th.

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

Calling all New You athletes! Your Nutrition Seminar is this Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over complicated topic. This is an open forum seminar so be ready to interact and even share some of your on successes and stories.

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

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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

Hang Power Clean:
*12 Minutes to Find a Heavy double
then: 3 x 3 at 90% of double
20:00 Total

6 Rounds for Time:
10 Pull Ups
10 Push Press 115/80, Fx: 95/65
12:00 Cap

WOD SCHEDULE UPDATE: No 7:30 pm Wod or Open gym on Thursday, June 8th.

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

Calling all New You athletes! Your Nutrition Seminar is this Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over complicated topic. This is an open forum seminar so be ready to interact and even share some of your on successes and stories.

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

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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

Strength for the week
Monday: Back Squat
Tuesday: Hang Power Clean
Wednesday: Muscle Up Technique
Thursday: Snatch Balance Complex
Friday: Deadlift
Saturday: “Jackie”
Sunday: Barbell Step Ups & Pendlay Rows

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Back Squat EMOM 8:
3 Back Squats at 78-80% of 5RM

“A vicious cycle”
AMRAP 14:
10 Front Squat 135/95, Fx:95/65
60 Double Unders
20 Abmat sit up

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/
=========================

Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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

Push Press:

5 x 5 (Across)

6 Rounds For time:
200m run
4 Deadlifts 275/185, Fx: 185/125
8 Hand Release Push Ups