WOD / Events

3
May

Thursday, May 4, 2017

The May Challenge is here! It’s almost time for the Hero Wod “Murph” for the Memorial Day WOD. What better way to prepare than to practice your Cindy Strategy. As a community lets see how many Rounds of Cindy we can do for the month.
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes. Coaches can play too!

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The first Thursday is upon us. 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. These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique. 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.

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“Teams Gone Bad”
With a Partner alternating Movements
4 rounds, 1 minute rounds:
Wallball shots, 20/14, Fx: 14/10
Sumo deadlift high-pull, 75/55
Box Jump, 20 inches
Push-press, 75/55 – athlete must go from the ground
Row for calories

“Finisher: Rope Climb Technique or
RX: 12 For time
Fx: 8 For time”

2
May

Wednesday, May 3, 2017

The May Challenge is here! It’s almost time for the Hero Wod “Murph” for the Memorial Day WOD. What better way to prepare than to practice your Cindy Strategy. As a community lets see how many Rounds of Cindy we can do for the month.
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes. Coaches can play too!

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

The first Thursday is upon us. 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. These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique. 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.

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Find Heaviest Overhead Complex:
3 Push Press + 5 Push Jerks
16:00″

AMRAP 3 x 3
10 Burpees
10 Thrusters 95/65, Fx:75/55
10 Pull Ups
* Rest 1:00 between AMRAPs
*Start where left off”

 

1
May

Tuesday, May 2, 2017

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

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The May Challenge is here! It’s almost time for the Hero Wod “Murph” for the Memorial Day WOD. What better way to prepare than to practice your Cindy Strategy. As a community lets see how many Rounds of Cindy we can do for the month.
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes. Coaches can play too!

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

The first Thursday is upon us. 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. These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique. 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.

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Power Clean:
5 x 2 (ME)

Elizabeth
21-15-9:
Clean, 135/95
Ring dips
*Power clean is acceptable.
*Compare to 10/31/2016

30
Apr

Monday, May 1, 2017

The May Challenge is here! It’s almost time for the Hero Wod “Murph” for the Memorial Day WOD. What better way to prepare than to practice your Cindy Strategy. As a community lets see how many Rounds of Cindy we can do for the month.
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes. Coaches can play too!

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

The first Thursday is upon us. 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. These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique. 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.

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

Front Squat
6 x 3 reps @90-95% of 5RM (Or 5-10# heavier than 4/21)

Beginners: 5 x 5 (A, add 5-10# from 4/21)

4 rounds:
20 DB Snatches 50/35 (45/30 CFR7), Fx: 35/20
40 Double Unders
200m Run

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1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing.

29
Apr

Sunday, April 30, 2017

Yoga with Chuck 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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HandStand Push Up Technique:
Rx: 50 Strict for Time
Fx: AMRAP 10, Kipping Hand Stand Push ups

Every :90 for 12 minutes:
200 M Run
*ME Toes to Bar
*Score is total toes to bar

Finisher:
AMRAP 4:
Weighted Plank 45/25, Fx:25/15
*Plate on Back/in a high plank

28
Apr

Saturday, April 29, 2017

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by Tucker, BJ and Ashley. Thanks!

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Bench Press:
4 x 8 (ME)

2-4-6-8-12-14-12-8-6-4-2
Pistols, Fx: Goblet Squats 24/15
Kettlebell Swings 32/24, Fx: 24/15

 

27
Apr

Friday, April 28, 2017

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by Tucker, BJ and Ashley. Thanks!

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Power Clean
Find Heaviest Touch and go Double
2 Power Clean + 3 Hang power Cleans
18:00

AMRAP 8:
8 Deadlifts 185/125, 135/95
24 Double Unders
8 Hand Release Push ups

26
Apr

Thursday, April 27, 2017

We are so excited to have a Community CrossFit Movie night! t. Thanks to Mike Cocoran from CrossFit Mill street, we have the opportunity to watch The Fittest on Earth Documentary at the Angelika Theater in the Mosaic District of Merrifield at 7:30 pm. There may still be seats left.

You can reserve tickets here: https://www.tugg.com/events/fittest-on-earth-a-decade-of-fitness-p9qk

Angelika: https://www.angelikafilmcenter.com/mosaic/cinema-info

Image result for fittest on earth documentary

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Push Press:
5 x 5 @ 80-85% of 5RM

Beginners: 5 x 5 (A)

Partner WOD:
6 Rounds (3 rounds each, alternating rounds):
20/18 Cal Row
15 Front Squats 135/95, Fx: 115/80
10 Box Jump Overs 24/20
*Feet can touch the top of box
*Partners must tag in/out
Cap: 20 min

25
Apr

Wednesday, April 26, 2017

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by Tucker, BJ and Ashley. Thanks!

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Hope everyone has grabbed their Tickets for The Fittest on Earth Movie Night at the Angelika theater this Thursday at 7:30 pm.

You can reserve tickets here: https://www.tugg.com/events/fittest-on-earth-a-decade-of-fitness-p9qk

Angelika: https://www.angelikafilmcenter.com/mosaic/cinema-info

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Back Squat EMOM 10:
3 reps @85-90% of your 5RM

5 Rounds for time:
50 Double Unders
4 Shoulder to Overhead 135/95, Fx: 115/80
3 Bar Facing Burpees (over the bar at BCF)
2 Power Snatches 135/95, Fx: 115/80
1 Strict Muscle Up Fx: 3 Strict Pull ups

RX+ 155/105