WOD / Events

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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Strength:

Split Jerk (from Rack)
Find a Heavy Single

Conditioning

For Time:
30 Goblet Squats 24/16
10 KB Snatches (L) 24/16
10 KB Snatches (R) 24/16
60 M Shuttle
20 Goblet Squats 24/1610
KB Snatches (L) 24/16
10 KB Snatches (R) 24/16
60 M Shuttle
10 Goblet Squats 24/16
10 KB Snatches (L) 24/16
10 KB Snatches (R) 24/16
60 M Shuttle

Finisher

Shoulder Mobility:
*Lacrosse ball Traps/ pecs
*Banded Bully Stretch

Bring a Friend Week! January 9-15: Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All wods will be modified so you can train with buddy.

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Launching the 2017 CFR7 Referral Program!

We have revised our referral program and we want to offer you the opportunity to give your friends or family members a deal when they join CFR7!

As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training!

Here is how it works:

If you have a friend who is interested in joining CrossFit, simply email their phone number and email address to [email protected] with “Referral” in the subject line. Of course, you can tell them about the community, your fitness story and why CrossFit is awesome. We will tell them about the free classes, foundations, what to expect, etc.

After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.

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Fitness & performance:
“Man Test”
AMRAP 10:
Clean & jerk (BW/70%BW)
*Compare to 4/8/2016

Fitness & performance:
AMRAP 9:
24 double unders
12 kettlebell swings, 24/16
6 shoulder to overhead, 95/65

*compare 2/27/15

Bring a Friend Week! January 9-15: Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All wods will be modified so you can train with buddy.

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

Launching the 2017 CFR7 Referral Program!

We have revised our referral program and we want to offer you the opportunity to give your friends or family members a deal when they join CFR7!

As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training!

Here is how it works:

If you have a friend who is interested in joining CrossFit, simply email their phone number and email address to [email protected] with “Referral” in the subject line. Of course, you can tell them about the community, your fitness story and why CrossFit is awesome. We will tell them about the free classes, foundations, what to expect, etc.

After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.

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

Deadlift
8-6-4-2-2-1 (ME)
*No Bounciing!

WOD: “Test your fitness for the unknown”

Bring a Friend Week! January 9-15: Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All wods will be modified so you can train with buddy.

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

Launching the 2017 CFR7 Referral Program!

We have revised our referral program and we want to offer you the opportunity to give your friends or family members a deal when they join CFR7!

As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training!

Here is how it works:

If you have a friend who is interested in joining CrossFit, simply email their phone number and email address to [email protected] with “Referral” in the subject line. Of course, you can tell them about the community, your fitness story and why CrossFit is awesome. We will tell them about the free classes, foundations, what to expect, etc.

After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.

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

Establish a 5 RM Front Squat

*Athletes can perfrom BS if they missed Monday

Team Wod: Teams of 3 (Waterfall format)
18 Rounds for time (6 each)
10/8 Cal Row
10 Hang Power Snatches 95/65, Fx: 75/55
20:00 Cap
*Teams must stay in order
*Adjust Rounds if teams are smaller

CFR7 Community: You may see many new faces walk through the door over the next 2 weeks. We have teamed up with GymBuilder to find motivated athletes to join our community. When you see them, greet them warmly and make them feel welcome.  They will be participating in our 6 week challenge beginning January 16th. The 6 week challenge is 2 weeks of foundations and 1 month of CrossFit.  If you know anyone that may be interested in joining have them sign up here: https://crossfitroute7.com/how-to-join/, Morning and Evening Foundations options are available.

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Strict Press
5 x 5 (A: 75%)

5 rounds:
200m run
20 KBS 24/16
30 Sit-ups

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

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

CFR7 Community: You may see many new faces walk through the door over the next 2 weeks. We have teamed up with GymBuilder to find motivated athletes to join our community. When you see them, greet them warmly and make them feel welcome.  They will be participating in our 6 week challenge beginning January 16th. The 6 week challenge is 2 weeks of foundations and 1 month of CrossFit.  If you know anyone that may be interested in joining have them sign up here: https://crossfitroute7.com/how-to-join/, Morning and Evening Foundations options are available.

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

Launching the 2017 CFR7 Referral Program!

We have revised our referral program and we want to offer you the opportunity to give your friends or family members a deal when they join CFR7!

As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training!

Here is how it works:

If you have a friend who is interested in joining CrossFit, simply email their phone number and email address to [email protected] with “Referral” in the subject line. Of course, you can tell them about the community, your fitness story and why CrossFit is awesome. We will tell them about the free classes, foundations, what to expect, etc.

After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.

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

“Black Lung””
21-15-9
Thrusters 95/65
Push Up
Front Squat 95/65
Pull Up
Wall Ball 20/14
Burpees
(Fx: 15-12-9)
*CAP: 20:00
*Courtesy CrossFit Terminus”

Finisher: Mobility

CFR7 Community: You may see many new faces walk through the door over the next 2 weeks. We have teamed up with GymBuilder to find motivated athletes to join our community. When you see them, greet them warmly and make them feel welcome.  They will be participating in our 6 week challenge beginning January 16th. The 6 week challenge is 2 weeks of foundations and 1 month of CrossFit.  If you know anyone that may be interested in joining have them sign up here: https://crossfitroute7.com/how-to-join/, Morning and Evening Foundations options are available.

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

Launching the 2017 CFR7 Referral Program!

We have revised our referral program and we want to offer you the opportunity to give your friends or family members a deal when they join CFR7!

As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training!

Here is how it works:

If you have a friend who is interested in joining CrossFit, simply email their phone number and email address to [email protected] with “Referral” in the subject line. Of course, you can tell them about the community, your fitness story and why CrossFit is awesome. We will tell them about the free classes, foundations, what to expect, etc.

After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.

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

Strength/Skill Schedule This Week

Monday: Back Squat
Tuesday: Long MetCon
Wednesday: Strict Press
Thursday: Front Squat
Friday: Deadlifts
Saturday: “Man Test” WOD
Sunday: Split Jerk

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Strength:

Establish a 5 RM Back Squat

Conditioning:

RX:
AMRAP 12:
9 Power Cleans 135/95
12 HSPU
15 T2B
*RX+ 185/125 and 3″ HSPU deficit

FX:
AMRAP 12:
9 Power Cleans 115/80
9 HSPU, women: 1 abmat
9 T2B

HAPPY NEW YEAR!

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WOD at 2PM today. No Yoga

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Bench Press

5 x 2 (ME)
*working sets start at 85%

3 Rounds:
50 Double Unders
15 OH in place Lunge 25/15
15 abmat situps
15 Box Jumps 24/20