WOD / Events

Naughty or Nice WOD for all WOD times Friday, December 9th. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday happiness. There are 3 ways to participate and you can find all the details and registration at http://naughtyornice.events/ So grab some toys, get your friends, and let’s rock this year’s event!

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

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

AMRAP 10:
Max HSPU Games Standard, Fx: 1 Abmat

Challenge: Choose the most difficult progression for Handstand Push ups for development, Ask Coach for guidance!

Partner Wod;
30-20-10
Snatches 135/95 Fx: 95/65
C2B Pull Ups
WBS 20/14
*Power Snatches are okay

3 Superset:
15 Hollow Rocks
15 Supermans
Rest 1:00

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Finisher:
Abs and Goat Work

Congratulations on the CFR7/BCF Sweep! The Twin Towers Gary and Zach took First,  Coach Nicole and Sam took First and Coach Rob and Erica took Second. Big thanks to our family JJ and Casey of CrossFit Loudon and Nova Ninja for hosting the Ugly Sweater Showdown.

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

Heavy Fran: 15-12-9
Thrusters 135/95
C2B Pull ups
*Compare:10/19/2015 (if you did heavy Fran in Oct you should do Fran)

FX: Fran
Thruster 95/65
Pull ups
*compare 2/11/16

Finisher: TGU barbell and FX: TGU KB

50 ring dips for time

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
=========================

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

Deadlift
5 x 5 (A)
*5-10# Heavier than last week

AMRAP 15:
45 Double Unders
30 WBS 20/14
15 T2B

Free Mobility Clinic with Coach Marcus this TODAY at 1245! sign up:

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

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

Muscle up technique

15 Rounds For Time:
1 Muscle Up (Bar or Ring) Up, Fx: 2 C2B Pull ups
2 Hand Stand Push ups (m/4″deficit), Fx: M-games standard/F-1 abmat
3 Hang Power Cleans 185/125, Fx: 135/95
RX+ Strict gymnastics 205/135

Finisher:
Rx: 5 min max distance handstand walk
Fx: 5 min handstand walking practice with partner and PVC or 100 shoulder taps

Free Mobility Clinic with Coach Marcus this Saturday, December 3rd at 1245! sign up:

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

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

Squat Snatch:
00:00-15:00 Find a Heavy Single
15:00-16:30 Rest
16:30-18:00 ME Squat Snatch at 80% of above”

18-15-12-9-6-3
Push Press* 115/80, Fx; 95/65
Games Standard Box Jumps 30/24, Fx: 24/20

*5 burpee penalty each time you break up the set of push press (cannot come down to the hang, barbell must remain on the shoulders)

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

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

Congratulations to athlete Fan Yang for dominating the attendance challenge for November. 26 visits, 10 Unbroken. Fan will receive January’s month of membership for free.  Fan being a great example wants to donate his membership to a co worker and provide them with a month of training with us at CFR7. Tis the season and Fan has the spirit. Way to go!

Free Mobility Clinic with Coach Marcus this Saturday, December 3rd at 1245! sign up:

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

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

Strict Press:
3 x 5 (A)
~ 75-85%

AMRAP 20:
20 Thrusters 115/80, Fx: 95/65
10 Burpees
20 Deadlifts 115/80, Fx: 95/65
10 Burpees
20 Power Snatches 115/80, Fx: 95/65
10 Burpees

Finisher: 100 Pull Ups for time
Fx: 50

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

“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes His sun rise on the evil and on the good, and sends rain on the just and on the unjust. For if you love those who love you, what reward do you have? Do not even the tax collectors do the same? And if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? …” Matthew 5: 43-48

Free Mobility Clinic with Coach Marcus this Saturday, December 3rd at 1245! sign up:

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

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

Squat Clean:
00:00-15:00 Find a Heavy Single
15:00-16:30 Rest
16:30-18:00 ME Squat Cleans at 80% of above

8 x 200m Row
Rest :90

Finisher:
Rx: 100 push-ups and 100 sit-ups for time
Fx: 50 push-ups and 50 sit-ups for time

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

Nancy:
5 Rounds of
400m Run
15 Overhead Squats 95/65
Compare:10/13/2015

EMOM 10: 2 Overhead Squats