5:45 PM
Mobility Class!
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Conditioning:
2 Rounds
E3MOM
1: Max Calorie Assault Bike
2: 400m Run
3: Max Calorie Ski Erg
4: 400m Run
5: Max Reps Burpee Box Jump Overs
6: 400m Run
REMINDER
Don’t forget the September attendance challenge! Each class earns you 1 point while 7:00 am, 7:30 am, and all Sunday classes are worth 2 each!
Overview of the Week
| Monday | Power Snatches | |
| Tuesday | Long Conditioning EMOM | Mobility Class (5:45 pm) Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Back Squats | |
| Thursday | “The BCF WOD” | |
| Friday | Deadlifts | |
| Saturday | Push Press | Competitors WOD (7:00 am) CrossFit Kids! (10:00 am) |
| Sunday | Partner MetCon |
Strength:
E2MOM 14
2 Hang Power Snatches (Build to a max effort)
Conditioning:
5 Rounds
15 Deadlifts (185/125) (Fx: 135/95)
5 Ring Muscle-ups
Fx:
5 Rounds
15 Deadlifts
5 Chest-to-Bar Pull-ups
5 Hand Release Push-ups
Conditioning:
5 Rounds
400m Run
35 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)
Finisher:
3 Rounds For Quality
50m Waiters (L) / Farmers Carry(R)
50M Waiters (R) / Farmers Carry (L)
10 Tempo Push-ups (3301)
:30s L-Sit
3:30 PM
8th Annual BCF v. CFR7 v. CF South Arlington Competition. DETAILS >>
Strength:
Front Squat
20 minutes to establish a 1 rep max.
Conditioning:
“14.1”
AMRAP 10
30 Double-Unders
15 Power Snatch (75/55)
REMINDER
Come to the 8th Annual BCF v. CFR7 v. CFSA Throwdown tomorrow! 3:00 pm at CrossFit South Arlington!
Strength:
E3MOM 21
Deadlift
Set 1: 3 @ 75-80%
Set 2: 3 @ 80-85%
Set 3: 2 @ 80-85%
Set 4: 2 @ 85-90%
Set 5: 1 @ 90-95%
Set 6: 1 @ 95%+
Set 7: 1 @ 95%++
Conditioning:
For Time
40 Wall Balls (20/14)
20 Front Rack Lunges (115/80) (Fx: 95/65)
30 Wall Balls (20/14)
15 Front Rack Lunges (115/80) (Fx: 95/65)
20 Wall Balls (20/14)
10 Front Rack Lunges (115/80) (Fx: 95/65)
