Strength
E2MOM 10
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (↑)
Conditioning
AMRAP 16
10 Toes to Bar (Fx: 7) (Rx+: 15)
10 Handstand Push Ups (Fx: 7) (Rx+: 15)
10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Member Spotlight!
Over the next few weeks, we will be spotlighting the newest members of the CFR7 5 Year Club. Keep an eye out for their bios, and make sure you congratulate them for being so consistent!
Arslaan Khan (July 2015)
– How many days a week do you workout (and typically what time slot)?
Started out with 3-4 days but these days its been 6-7 days a week now
– What is your favorite thing about CFR7?
The GAAAINSSS!!! but also such a supportive environment.
– What is your favorite movement/workout? Least favorite?
FRAN. Basically any thruster movement.
– What accomplishment are you most proud of (inside or outside the box)?
Honestly I’m amazed at all the things my body can do now since I started crossfit. When i started i was barely able to do a pull up and now i’m doing multiple sets of 7-10 reps. Started with 0 double unders and can do 50 unbroken now on a good day otherwise can push out 30 unbroken any day. Recently I am very proud of finally being able to cycle toes to bar which clearly plagued me for years.
– What is one goal you would like to accomplish in the next year?
Definitely Bar Muscle up and possibly a ring muscle up.
– What advice can you provide to people new to the box?
Trust the programming and just show up. Not all days are going to be great but the gains are totally worth it.
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Snatch | |
| Wednesday | Jackie | |
| Thursday | Romanian Deadlifts | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Strict Press | |
| Saturday | Squat Clean | Free 7-Fit Class at 10:00AM! Click Here To Register now |
| Sunday | Long Conditioning |
Strength
E3MOM 15
Front Squat
1: 3@65 – 70% (:03 Pause)
2: 3@70 – 75%
3: 3@70 – 75%
4: 3@70 – 75%
5: 3@75 – 80%
Conditioning
Work 2:00/Rest 1:00
Until You Complete:
30 Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
Start each round with:
20 Sit Ups
Time Cap 14:00
Strength
3 Rounds:
12 Double Dumbbell Bench Press
18 Banded Lat Pushdowns
Time Cap 10:00
Conditioning
AMRAP 18
18 Burpee Box Jump Overs (24/20)
18 Russian Kettlebell Swings (32/24) (Fx: 24/16)
9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
SCHEDULE CHANGE: New WOD added Saturday at 8am!
Please reserve classes and PLEASE respect your workout buddies by showing up if you reserve class. If you are uncertain if you can attend the WOD, please drop the class as soon as possible (minimum 1 hour prior to the start of the WOD) so someone on the waitlist can join the WOD.
“CrossFit Total”
Establish 1RM
Strict Press
Back Squat
Deadlift
Time Cap 40:00
Strength
E2MOM 8
Rx:
3 Strict Toes to Bar
4 Kip Up/Strict Down Toes to Bar
5 Kipping Toes to Bar
Fx:
3 Strict Leg Raises
4 Kipping Toes to Bar
Rest 2:00
EMOM 8
1: :45 Ring Support Hold (Fx: :30) (Rx+: 1:00)
2: Rest
Conditioning
500m Ski Erg Time Trial
