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WOD / Events

04
Nov

Thursday, November 5, 2020

November 4, 2020

Free 7-Fit Class at 7:00AM Click Here To Register now

Strength:

E3MOM 15
2 Deadlifts@80-85%

Conditioning:

4 Rounds

2:00 to Complete:
550/475m Row (Fx: 525/450m) (Rx+: 575/500m)

3:00 Rest after each interval.

03
Nov

Wednesday, November 4, 2020

November 3, 2020

New CrossFit Teens Click HERE to Register!

Starting Monday, November 2, we will begin a new block of programming at CF Route 7 and BCF. This programming block will be 2 months long, running through the end of the year.
 
One of the goals for this block of programming will be to focus on developing and testing peak strength for barbell movements (squats, deadlifts, presses, Olympic lifts, etc.). Peak strength is the maximal ability to produce force or, in the most simple terms, the heaviest weights you can lift. We will also begin putting a bigger focus on developing gymnastics strength/skills. The first phase of this will involve a focus on strict gymnastics strength. Mastering the strict versions of our gymnastics movements will allow you to more safely and efficiently execute the dynamic and skill-based “kipping” versions of these movements. During this time, our approach to the conditioning portion of our program will be mostly unchanged.
 
Some overall themes you can expect to see in our barbell strength training this block are:
 
• Lower repetitions (Mostly 1-3 rep range)
• More full Olympic lifts (Squat cleans/snatches from ground, Split jerks, etc.)
• 1 Rep Max testing towards the end of this block
• Continuation of our back squat and deadlift progressions
Some overall themes you can expect to see in our gymnastics strength/skill training this block are:
• More gymnastics strength/skill days per week
• More focus on strict gymnastics strength
• Specific development for muscle ups/pull ups, handstand push ups, and handstand walks
• Testing of muscle up/pull up and handstand proficiency
• Gymnastics movements in metcons on a regular basis (muscle ups, pull ups, pistols, toes to bar, handstand walking, etc.)
 
The reasons for the direction of this programming block are as follows:
You have all increased your general barbell strength and Olympic weightlifting skills over the course of this year. We will continue to develop these attributes by lifting heavier weights at a lower volume (less reps per set). As we come closer to the CrossFit Open in the spring we want to have our gymnastics skills dialed in so that we are able to implement them more regularly in metcons and safely perform these movements with more intensity.
 
As we look ahead in our programming, moving toward the CrossFit Open in the spring you can expect to see us continue with our strength maintenance work to preserve the strength we have built this year. We will also continue to sharpen up our conditioning with higher intensity, anaerobic metcons. Starting in January you can expect the programming to transition toward prepping specifically for the CrossFit Open. During that time, you can expect a higher volume of intense and strategy-based conditioning work, benchmark workouts, as well as CrossFit-specific skills practice.
We are very excited to roll out this new programming and see all of the improvements that our members will make!!!
 
If you have questions or comments, please let us know.

Conditioning:

“Cindy”

AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Finisher:

Core Strength:
3 Rounds
8 Dragon Flags Eccentric (Fx: Tucked) (Rx+ Full Movement)
8 Foot Assisted Strict RMU Turnovers
2 Skin the Cats
Rest 1:00

Mobility:
1:30 Each Side Scorpion
1:30 Each Side Thread the Needle
2:00 Saddle Pose
2:00 Seated Straddle

02
Nov

Tuesday, November 3, 2020

November 2, 2020

Free 7-Fit Class at 7:00am Click Here To Register now

Huge congrats to Steve and Halley on their engagement!! After 14 years together, Steve finally convinced her to commit to a lifetime! So happy for you both! We had to include a throwback photo to high school Homecoming! 🎉🍾 🥂#lovebirds #congrats #engagement #14years

Strength:

5 Rounds
3 – 7 Tempo Handstand Push Ups (30×3)
100m Jog/Row

Rx+: Strict with 3″ Deficit
Rx: Strict
Fx: Pike on Box

Conditioning:

AMRAP 9
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)

01
Nov

Monday, November 2, 2020

November 1, 2020
Weekly OverviewEvents/Classes
MondayBack SquatsNew CrossFit Teens Click HERE to Register!
TuesdayStrict Handstand Push UpsFree 7-Fit Class at 6:30PM Click Here To Register now
Wednesday“Cindy” New CrossFit Teens Click HERE to Register!
ThursdayDeadliftsFree 7-Fit Class at 6:30PM Click Here To Register now
FridayTurkish Get-UpsNew CrossFit Teens Click HERE to Register!
SaturdayPower CleansFree 7-Fit Class at 10:00AM Click Here To Register now
SundayStrict Press
Your voices have been heard!
 
By an overwhelming vote you have told us your NEW preferred class times, so starting THIS Monday, November 2nd, we will be having evening classes at 4:30, 5:30, and 6:30pm (7-Fit will also be moving to 6:30pm)!
 
And just a reminder-
 
PLEASE remember to reserve your spot in class (and check yourself in!) via the Zen Planner app. We WILL be enforcing our 17 person cap (20 person in the classes marked as such) from here going forward, so please help us to help you by not having to turn you away from a class- that’s no fun for anyone!

Strength:


5 x 2 Back Squats @80-85% (across)

Conditioning:

Buy In: 400m Run

3 Rounds:
10 Box Jumps (30/24) (Fx: 24/20)
10 Alternating Pistol Squats (Fx: Alternating Reverse Goblet Lunges (50/35))
75 Double Unders (Fx: 50 DUs)

Cash Out: 400m Run

Time Cap 15:00

31
Oct

Sunday, November 1, 2020

October 31, 2020

Strength:

15:00 to Find:
1RM Split Jerk

Conditioning:

EMOM 12
1: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 25/20)
2: Rest
3: AMRAP Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest

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