WOD / Events

***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 Fall Schedule Reminder:
WOD: Wednesday 7:30 pm (effective Sept 7)
Skills Clinic: Thursday 7:30pm (every other week effective September 8)
Introductory Free Class is Now Thursday night at 6:30 pm
WOD: Friday 4:30 pm (effective Sept 9)

These are on a trial bases for the month of September. We are asking for at least 5-8 students per class in order to keep these classes (and possibly add more in the future). This also applies to our yoga program — our Yoga participation has been disappointingly low with 1-3 attendees despite the request for an earlier time by the majority of the community.

We are trying to grow our services we offer the community, please take advantage of these so we can sustain them!

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Strength and Skill Schedule:
Tuesday: Power Snatch
Wednesday: Glute ham raises
Thursday: Clean and Jerk
Friday: Back Squat
Saturday; Bench Mark
Sunday: Weighted Pull Ups

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EMOM 10:
2 Power Snatches (ME)
*No misses to increase load
*Not Touch and Go

4 Fast Rounds For Time:
10 Front Rack Lunges 135/95, Fx:95/65
12 Lateral Burpees over the bar
*Hips don’t open on the burpees

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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Push Press
12:00 to Find a Heavy set of 5
Then
Perform 1 set of max reps at 80% of above

AM vs. PM Throwdown WOD 1 “The Chipper”
Teams of 4 (2 working at a time).
20 min AMRAP
200m partner carry
50m handstand walk, FX: 40 Wall Facing Shoulder taps
50 OHS 135/95, Fx: 95/65
50 pull-ups, Fx: Ring Rows
50 shoulder to overhead 135/95, Fx: 95/65
50 pistols, Lunges with KB
50 squat cleans 135/95, Fx: 95/65
50 HSPU Fx: HR Push ups
15 muscle ups (bar or rings permitted) Fx: 20 C2B + Ring dips

No WODS or YOGA today at CFR7. Feel free to workout at BCF, other than that. Enjoy your holiday!

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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/

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

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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Back Squat:
4 x 6 @ 80% of 5RM

5 x 250 m Row
Rest: 2:1

Greetings R7 family. Per your survey request we are excited to bring you 3 new classes for your training schedule.

WOD: Wednesday 7:30 pm (effective Sept 7)

Skills Clinic: Thursday 7:30pm (every other week effective September 8)

WOD: Friday 4:30 pm (effective Sept 9)

These are on a trial bases for the month of September. We are asking for at least 5-8 students per class in order to keep these classes (and possibly add more in the future). This also applies to our yoga program — our Yoga participation has been disappointingly low with 1-3 attendees despite the request for an earlier time by the majority of the community.

We are trying to grow our services we offer the community, please take advantage of these so we can sustain them!

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

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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Bench Press
4 x 5 @80% of 5RM

AMRAP 12
2, 4, 6, 8, etc
Pistols
Hang Power Cleans 115/80 Fx: 95/65

Greetings R7 family. Per your survey request we are excited to bring you 3 new classes for your training schedule.

WOD: Wednesday 7:30 pm (effective Sept 7)

Skills Clinic: Thursday 7:30pm (every other week effective September 8)

WOD: Friday 4:30 pm (effective Sept 9)

These are on a trial bases for the month of September. We are asking for at least 5-8 students per class in order to keep these classes (and possibly add more in the future). This also applies to our yoga program — our Yoga participation has been disappointingly low with 1-3 attendees despite the request for an earlier time by the majority of the community.

We are trying to grow our services we offer the community, please take advantage of these so we can sustain them!

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

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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Free Double Under Clinic September 3rd at 0915!

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Turkish Get-ups
5×6 (3 on each arm), ME

Cash-in: Run 400m
Then 21-15-9
shoulder to overhead 135/95 Fx: 115/80
over the bar burpees
box jumps 32/26 Fx: 28/22
Cash-out: Run 400m

Greetings R7 family. Per your survey request we are excited to bring you 3 new classes for your training schedule.

WOD: Wednesday 7:30 pm (effective Sept 7)

Skills Clinic: Thursday 7:30pm (every other week effective September 8)

WOD: Friday 4:30 pm (effective Sept 9)

These are on a trial bases for the month of September. We are asking for at least 5-8 students per class in order to keep these classes (and possibly add more in the future). This also applies to our yoga program — our Yoga participation has been disappointingly low with 1-3 attendees despite the request for an earlier time by the majority of the community.

We are trying to grow our services we offer the community, please take advantage of these so we can sustain them!

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

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/

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

Free Double Under Clinic September 3rd at 0915!

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Low Hang Snatch (squat) 5×2
*Working Sets start at 75%

3 Rounds for time
5 Power Snatches 145/95, Fx: 95/65
10 OHS 145/95, Fx: 95/65
200 m Run
50 Double Unders

Greetings R7 family. Per your survey request we are excited to bring you 3 new classes for your training schedule.

WOD: Wednesday 7:30 pm (effective Sept 7)

Skills Clinic: Thursday 7:30pm (every other week effective September 8)

WOD: Friday 4:30 pm (effective Sept 9)

These are on a trial bases for the month of September. We are asking for at least 5-8 students per class in order to keep these classes (and possibly add more in the future). This also applies to our yoga program — our Yoga participation has been disappointingly low with 1-3 attendees despite the request for an earlier time by the majority of the community.

We are trying to grow our services we offer the community, please take advantage of these so we can sustain them!

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

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/

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

Free Double Under Clinic September 3rd at 0915!

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“Cindy”
AMRAP 20
5 Pull up
10 Push Ups
15 Air Squats
*Compare 6/17/14

Rope Climb Technique
RX: EMOM 8 , 1 Legless + 5 burpees
FX: EMOM 8, 1 ascent + 5 burpees

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

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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/

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

Free Double Under Clinic September 3rd at 0915!

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Labor Day Weekend Schedule:
Friday: Regular schedule
Saturday: 10am WOD, 11am Open Gym

Sunday: No Classes

Monday: 10am WOD (BJ and Marcus)

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Deadlift Singles
4 X 3 at 80% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

40-30-20-10:
Kettlebell Swings 24/16
ABMAT sit-ups
5 burpee penalty any time you put down the KB or stop constant movements on sit-ups
RX+ option: 32/24

This metcon is designed to be SHORT and FAST so you’re fresh for Cindy

Finisher auxiliary work – 3 Supersets:
10 DB Curl (ME)
Barbell Glute Bridges (ME)

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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Free Double Under Clinic September 3rd at 0915!

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Thruster
Find heavy triple from the floor

SuperFit Richmond Partner Wod 3:
3 Rounds for time:
40 WBS 20/14
30 Box Jumps 24/20
20 HSPU 4″ deficit, FX: HR Push Ups
*15:00 CAP