WOD / Events

After the Saturday morning WOD (June 4)  lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!

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Front Squat
4 x 6 (A)

3 Sets of:
12 Bulgarian Split Squats AHAP (6 each Side)
Accumulate :45 L-sit Hold each round
rest as Needed.
https://www.youtube.com/watch?v=jsqHtV04LuY

Finisher:
Coaches Choice

After the Saturday morning WOD (June 4)  lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!

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Push Press
4 x 6 (A)

3 Rounds for Time:
10 T2B
20 Power Snatches 95/65 Fx: 75/55
30 Ft. HS Walk, Fx: 3

0 wall facing Shoulder taps

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

No Yoga this Sunday!

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Memorial Day Murph Monday Schedule: 0900 and 1000.  This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.

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Deadlift;:
5@75%, 3@85 and 1+ @95%

4 Supersets:
16 Single leg Glute Bridgs (8 each side/ 1 side at a time)
16 Dumbell hammercurl (8 each side/ 1 side at a time)
focus on the eccentric portion 3 sec

No Yoga this Sunday!

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Memorial Day Murph Monday Schedule: 0900 and 1000.  This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.

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EMOM 12:
ODD: 18/15 Cal Row, Fx: 15/12
EVEN: 9 Box Jumps 30/24, Fx:24/20

8 rounds for time:
6 T2B
8 Push Press 135/95, FX:115/80

No Yoga this Sunday!

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Memorial Day Murph Monday Schedule: 0900 and 1000.  This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.

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Strict Press
5@75%, 3@85 and 1+ @95%

Every 3 minutes for 15 minutes: 5 rounds total
400 m Run.
*Score is slowest run

50 Vups up for time.

Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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No Yoga this Sunday!

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Memorial Day Murph Monday Schedule: 0900 and 1000.  This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.

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High Hang Snatch (full):
5 x 2 (75-85%)
* :03 pause in the hole

15-12-9-6-3
Deadlift 155/105 Fx; 135/95
Ring Dips”

Thursday, May 26 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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No Yoga this Sunday!

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

Memorial Day Murph Monday Schedule: 0900 and 1000.  This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.

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Back Squat
5@75%, 3@85 and 1+ @95%

5 Rounds for Time:
15 Hang Power Cleans* 115/80 Fx: 95/65
30 Double Unders

*every time you put the barbell down, immediate 3 burpee penalty

Spots available for Jordan Thursday, May 26 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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Bring a friend to any Wod ALL DAY for FREE! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for a short but sweet WOD, all exercises are scalable to your ability level.

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. About RWB and 21 Guns Wod

The WOD – 21 Guns

21 minute As many rounds as possible (AMRAP)
400 meter run*
21 pushups
21 box jump (24”/20”)
15 burpees
9 Pull-ups

* Adaptive or modified exercises can be used. Local Functional Fitness Coaches can asses your ability level and provide these modifications.

For the main event at 6:30 pm hosted by RWB visit our FB event page: https://www.facebook.com/events/625017524312783/