Athlete Spotlight: Shivon Sood
As someone with a competitive spirit who did not grow up playing sports, CrossFit was exactly what I was looking for and needed in my life. I started it five years ago as a way to manage my stress while working my first job out of college but I’ve gotten so much more out of it than I ever thought I would. I’ve tried a few different gyms in the area but I have been at CFR7 the longest and where I’ve found the most knowledgeable coaches. From getting my first pull up with coach BJ, dialing in my form and PRing my Olympic lifts with coaches Brandon and Anastasia, and most recently getting my first toe to bar with coach Casey, I can say that some of my proudest moments have been inside CrossFit Route 7. The best part is sharing my successes with the friends I’ve made at the gym and having them be just as (sometimes more) excited for me as I am for myself. Not only have I become a better athlete and a physically healthier person, I’ve learned so much about myself – about how much more my body is capable of doing than what my mind tells me it is, how pushing through a workout where I want to just quit will also teach me to push through a time that life is difficult, knowing that it will also eventually come to an end and I will be able to lay on the floor, catch my breath, and high-five the people next to me who helped me get through it.
1 High Hang Power Snatch + 2 Hang Power Snatches (↑)
:30 to Complete
(15/11) Calorie Ski (Fx: 12/10) (Rx+: 18/14)
5 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
10 Push Jerks (115/80) (Fx: 75/55) (Rx+: 135/95)
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20 Alternating Reverse Deficit Farmer’s Lunges
10 Narrow Stance Goblet Squats
120 Double Unders (Fx: 80)
30 Toes to Bar (Fx: 20)
Time Cap 18:00
1: 10 Bench Press @65 – 70%
2: 10 Pendlay Row (As close to bench press weight as possible)
AMRAP final set of both movements.
10 Burpees Over the Bar
5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
|Monday||Long Conditioning||Free 7-Fit Class at 6:30PM! Click here to register now|
|Tuesday||Bench Press/Pendlay Row|
|Wednesday||Farmer’s Lunges/Goblet Squats|
|Thursday||Power Snatch Complex||Free 7-Fit Class at 6:30PM! Click here to register now|
|Saturday||Deadlifts||Free 7-Fit Class at 10AM! Click here to register now|
Rowing Clinic by Coach Elizabeth! Click here for details.
1: 20/15 Calorie Assault Bike (Fx: 15/10)
AMRAP Rope Climbs
2 – 3: 1600/1300m Row (Fx: 1300/1000m)
30 Push Press (125/85) (Fx: 85/60) (Rx+: 145/100)
Time Cap 42:00
Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!
Want to get better at rowing? Get some training from Coach Elizabeth!
As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!
1 Squat Clean (↑)
9 – 15 – 21 – 15 – 9
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Toes to Bar (Fx: 5 – 10 – 15 – 10 – 5)
Time Cap 12:00
20 Alternating Kettlebell Straddle Press
20 Each Arm Band Lat Pull
2 Each Side Turkish Get Up
1: 20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Calorie Row
3: AMRAP Calorie Assault Bike
5 Back Squats @65 – 75%
8 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
8 Push Ups
Top Ten Percent Open Finishers
Congrats to all of the CFR7 Athletes who finished in the top 10% during the Open! We’re looking forward to cheering you on in the quarterfinals!
|Cooper B||Daniella S|
|Max M||Ryan R|
|Quinn O||Maddie R|
1: 12 Plate-to-Chest Standing Good Mornings
2: 12 GHD Sit ups (Fx: Weighted Abmat Sit Ups)
3: 12 Arch Extensions With :03 Hold
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 25/18)
3: AMRAP Strict Pull Ups (Rx+ Chest to Bar)