WOD / Events

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Last Day of Foundations!  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.

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20 Rep Front Squat
(Week 3: 76-80% from 5RM)

AMRAP 12
200 m Run
4 Deadlifts 275/185, Fx:205/135
6 Squat Snatches 135/95, Fx: 95/65
*coaches note: athletes share barbells, run a 1 min stagger

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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3 Rounds of 4 Stations
:45 on/ :15 Off
1) Max effort Hollow Rocks
2) ME Hollow Hold at top of Ring Dip (Rx+MU Rings)
3) Ball Slams
4) Seated Dumbbell/Kettlebell Press

3 Rounds:
21 Hang Kettlbell Snatches 24/16, Fx: 16/12
15 Push Jerks 115/80, Fx: 95/65
9 Muscle Ups, Fx: C2B Pull Ups
RX+: 32/24 and 135/95

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Be on the lookout for new faces finishing their last week of foundations.  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.

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Deadlift:
Find a Heavy triple

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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20 Rep Back Squat
(Week 3: 76-80% from 5RM)

3 Rounds:
AMRAP 4:
10 Double Unders
2 Power Cleans 185/125, Fx: 135/95
20 Double Unders
4 Power Cleans 185/125, Fx: 135/95
30 Double Unders
6 Power Cleans
…etc, until end of AMRAP
rest:2:00
*Courtesy MisFit Athletics

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Monday: Push Jerk
Tuesday: Back Squat
Wednesday: Deadlift
Thursday: No Strength, two MetCons
Friday: Front Squat
Saturday: Filthy Fifty

Sunday: Strict Press

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Push Jerk
3 x 10 (ME)

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Bench Press
3 x 10 (5# Heavier than last week)

4 Rounds:
10 Power Snatches 115/80 Fx:95/65
10 Burpees over the Bar
10 T2B
RX+: 135/95

Bar Musle Ups
AMRAP: 5

Fx: C2B or Bar Muscle ups technique

Today at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!

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“Tiff”
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups, Fx: pull ups
7 hang squat cleans, 155/105, Fx: 115/80
7 push presses, 155/105, Fx: 115/80
*Courtesy: Crossfit.com
*score: Rounds + reps

Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!

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Open WOD 15.3
AMRAP 14:
7 Muscle Ups, Fx: C2B Pull uPs
50 Wall Ball Shots 20/14, 10’/9′
100 Double Unders, Fx: 200 singles

EMOM 10:
3 Strict Press (A)

Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!

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20 Rep Front Squat
(Week 2: 73-75% from 5RM)

15 min
Warm Up: 5@ 58%, 63%, 68%
Cash in: Row 30 calories

30-20-10
KB Push Press 24/16, Fx: 16/12 (1KB/ alternate as needed)
HR Push Ups
Front Rack KB Lunges 24/16, Fx: 16/12 (1KB/ alternate as needed)
Cash out: Row 30 calories”