REMINDER
Winter is coming and CFR7 hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is Monday, November 11, at noon.
5:45 PM
Free Ring Muscle-up Clinic!
Strength:
E3MOM 15
8 Bench Press (Max Effort)
Conditioning:
AMRAP 10
2- 4 – 6 – 8 – 10…
Toes-to-Bar
Strict Handstand Push-ups (Fx: Kipping HSPU)
Run 100m After Each Round.
REMINDER
Friday Night Lights is in 3 days! Come see the top 10 men and top 10 women take on Open Workout 20.5! DETAILS >>
6:45 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!
Strength:
E3MOM 15
8 Overhead Squats (Max Effort)
Conditioning:
AMRAP 12
10 Burpees
20 Dumbbell Snatches (50/35) (Fx: 35/20)
20 Overhead Lunges (50/35) (Fx: 35/20)
Programming Note
Saturday and Sunday WODs will be determined based on the release of Open Workout.
5:30 – 7:15 PM
Injury Screenings with Dr. Stacy Snow
| Monday | Power Snatches | Injury Screening with Dr. Stacy Snow (5:30 – 7:15 pm) |
| Tuesday | Overhead Squats | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Bench Press | Injury Consultation & Body Work with Dr. Sarah Houhoulis (5:30 pm) Ring Muscle-up Clinic (5:45 pm) |
| Thursday | Front Squats | |
| Friday | Open Workout 20.5 | Friday Night Lights! (6:30pm) |
| Saturday | TBD | CrossFit Kids (10:00 am) |
| Sunday | TBD |
Strength:
E3MOM 12
5 Touch-and-Go Power Snatches (Max Effort)
Conditioning:
2 Rounds
15/13 Calorie Row
15 Wall Balls (20/14)
10 Chest-to-Bar Pull-ups (Fx: Pull-ups)
2 Rounds
15/13 Calorie Row
15 Wall Balls (20/14)
5 Bar Muscle-ups (Fx: Chest-to-bar Pull-ups)
2 Rounds
15/13 Calorie Row
15 Wall Balls (20/14)
5 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)
Time Cap 20:00
Strength:
4 Rounds
10 Feet Elevated False Grip Ring Rows
1:00 Plank Hold (Weighted if possible)
Rest 1:00
Conditioning:
For Time
50 Push-ups
Rest 2:00
3 Rounds
3 Legless Rope Climbs (Fx: 3 Rope Climbs)
100m Run
10:00 AM
Free Ring Muscle-up Clinic! DETAILS >>
Conditioning:
E3MOM 45
1: 750/650m Row (Fx: 650/550m)
2: 3 Rounds
-10 Burpees
-10 Kettlebell Swings (24/16) (Fx: 16/12)
3: 750/650m Ski Erg (Fx: 650/550m)
4: Max Calorie Assault Bike
5: Rest
