WOD / Events

TODAY!!! We will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74!

No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle.

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

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Something for the Pros!

HandStand Push Up Development
Rx: 6 x 3 HSPU Strict Nose to Wall
Fx: 7 x 2 Strict HSPU with 1 abmat

15 min AMRAP:
With a partner (one running and one working):
200m run (running partner)
10 burpees
15 box jumps (choose challenging height)
20 KB swings (members American swings)

Plank Finisher:
4 rounds of:
:40 work, :20 rest
Top of the Push up Position

Schedule Reminder: New 7:30 pm WODs on Wednesdays

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Hey Route 7 Family! We would love for your friends to experience what you do here at CrossFit Route 7. On Thursday, September 15th, we will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74!

No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle.

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Deadlift Resets
4 X 4 at 85% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

3 Rounds For time:
20 Front Rack Lunges 95/65, FX: 75/55 (RX+115/80)
30 Sit ups
40 Double Unders

Hey Route 7 Family! We would love for your friends to experience what you do here at CrossFit Route 7. On Thursday, September 15th, we will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74!

No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle.

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“Bulger”
10 rounds for time:
Run 150m
7 chest to bar pull ups
7 front squats, 135/95
7 handstand pushups
Compare:7/14/15 “

Challenge yourself for an RX or most challenging options (no time cap)

Outstanding weekend! Always fun working with our girls from Tyson’s lululemon. Thank you to Tyson’s Biergarten for providing a fun place to change up our routine.

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Hey Route 7 Family! We would love for your friends to experience what you do here at CrossFit Route 7. On Thursday, September 15th, we will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74!

No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle.

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Make Up Monday!

Fitness & performance:
“The Chief:”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.
*Compare to 2/17/2015

Power Clean Finisher:
EMOM 10:
2 Touch and Go (ME)

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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On Facebook and a CFR7 member but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Weighted Pull ups
5 x 5 (ME)

AMRAP 15:
200m Run
15 KBS 32/24
10 Box Jumps 30/24 (Bcf:32/24)

Finisher: Turkish Get Ups:
3 x 8-10 (4-5 on each side)
*20 Hollow Rocks between sets

***NO 10 am WOD  or Open gym on Saturday, September 10***

Regular Programmed WOD is available at BCF: See Schedule

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Come out TODAY at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Fitness & performance:
“The Chief:”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.
*Compare to 2/17/2015

Turkish Get Ups:
3 x 8-10 (4-5 on each side)
*20 Hollow Rocks between sets

***NO 10 am WOD  or Open gym on Saturday, September 10***

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Come out Saturday, September 10th at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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New 4:30 pm WOD on Fridays!

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Back Squat:
5 x 4 @ 85% of 5RM

5 Rounds for time:
45 Double Unders
15 Push Jerks 135/95, Fx: 95/65
3 Rope Climbs Fx: 9 Pull ups
Courtesy: MisFitathletics.com

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

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

***NO 10 am WOD  or Open gym on Saturday, September 10***

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

Come out Saturday, September 10th at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Skills session tonight with Coach Nicole: Kipping Toes to Bar and HSPU @ 7:30pm

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Clean and jerks, find a heavy single
30 minutes

Optional: 1 mile time trial

***NO 10 am WOD  or Open gym on Saturday, September 10***

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

Come out Saturday, September 10th at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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

On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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GHR Instruction
(Glute Ham Raises)
Rx: 4 x 7 GHR’s, stop at Parallel
Fx: 3 x 10 Partner or Banded/rig GHR’s
(https://youtu.be/7F5Ibbf2lEc)
use abmat in place of foam roller.

5 Rounds:
25/20 Calorie Row, Fx: 20/17
40 Double Unders, Fx: 20 Du
Rest 2:00
Maximal Effort