WOD / Events

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.  About RWB and 21 Guns Wod

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5/3/1 Schedule
Monday: Bench Press
Wednesday: Strict Press
Friday Back Squat
Sunday: Deadlift

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MEAT HEAD MONDAY! Wear your best gym rat gear and Bro out! The brighter the better.

Fitness & performance:
Bench press, 5×3 (ME) or 5/3/1 format, 3@70%, 3@80 and 3+ @90%
Strict pull-ups, 4 sets of burnouts (feel free to go weighted)

4 rounds:
Burnout bicep curls (any form)
Burnout banded tricep pulldown

Ab finisher
Optional finisher: 5k run

Yoga with Claire at 5:45 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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Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.  About RWB and 21 Guns Wod

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20 Minutes to find Heaviest 3 Position Snatch
1 Snatch + 1 Low hang Snatch (KNEE)+ 1 Hi hang Snatch (HIP)
* SQUAT FOR ALL

Snatch Balance
6 x 3 ~60-80%

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.

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Deadlift;:
3 x 70%, 80% and 3+ x 90%

4 rounds for time
6 Muscle ups, Fx; C2B
7 SDHP 115/80, Fx: 95/65 (RX+135/95)
8 Bar Facing Burpees 

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.

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20 Minutes to find Heaviest 3 Position Clean
1 Clean + 1 Low hang Clean (KNEE)+ 1 Hi hang Clean (HIP)
* SQUAT FOR ALL

7 rounds for time:
7 Thrusters 115/80 Fx: 95/65
7 T2B

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.

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Rope Climb Technique:
12 climbs for time

Fitness & Performance:
In a team of 3, AMRAP 18:
While one partner completes a 200m suitcase carry (24/16), the other two complete as many rounds as possible (one working at a time) of:
18 pull-ups
18 kettlebell swings (24/16)
18 Goblet Squats (24/16)
Every time the partner returns from the suitcase carry,before rotating, all 3 partners must complete a 60 second plank hold (simultaneously without taking a break)

**Tonight, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes.

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Back Squat
3 x 70%, 80% and 3+ x 90%

EMOM 12:
Odd: ME HSPU Fx: 1 abmat
Even: 200m Sprint

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

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**Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

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Strict Press
3 x 70%, 80% and 3+ x 90%

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”
5 rounds for time:
12 Deadlifts, 155/105
9 Hang power cleans, 155/105
6 Push jerks, 155/105
*scaled recommenations 135/95 and 95/65
*Compare to 2/25/2015

**Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

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5/3/1 Schedule:
Tuesday: Strict Press
Wednesday: Back Squat
Saturday: Deadlift
Bench Press will be done for Meathead Monday , so wear something brotastic!

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Bar Muscle Up Technique

30-20-10
Front Rack Lunges 95/65, Fx: 75/55
Box Jumps 24/20
15:00 Cap

Tabata Finisher:
Air squats
Double Unders
Alternating

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

Give a read: http://zusayoga.com/yogaandcrossfit/

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Power Clean
6 x 2 (ME)

50-40-30-20-10
Push Ups
Sit ups