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!
Conditioning:
E2MOM 42
1: 10 Each Arm Single Arm Ring Row
2: 10-15 GHD Sit Ups (Weighted if Possible) (Fx: Weighted Sit-ups)
3: 1:00 Each Arm Single Arm Ski Erg for Max Calories
4: 20 Dumbbell Strict Press
5: 1:00 High Plank (Weighted if Possible)
6: Max Reps Double Unders
7: Rest
| Monday | Partner WOD | |
| Tuesday | Long Strength EMOM | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Back Squats | 7:30 pm WOD cancelled. |
| Thursday | Holiday Partner WOD | Open Gym (8:00 – 9:00 am) WOD (9:00 am) |
| Friday | Bench Press | Open Gym (9:00 – 10:00 am) WOD (10:00 am and 4:30 pm) |
| Saturday | Deadlifts | |
| Sunday | Push Press |
Conditioning:
With a Partner, One Partner Working at a Time
5 Rounds
Row 500m
30 Toes-to-Bar
20 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
Strength:
E3MOM 15
10 Bench Press (Max Effort)
Conditioning:
15 – 10 – 5
Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
1 Legless Rope Climb + 1 Rope Climb Between Sets (Fx: 2 Rope Climbs)
10:00 AM
CrossFit Kids!
Conditioning:
E2MOM 36
1: 25/20 Calorie Row (Fx: 20/25)
2: 150 Double Unders (Fx: 100 DUs)
3: 200m Run
4: 20/15 Calorie Ski Erg (Fx: 15/20)
5: Max Calorie Assault Bike
6: Rest
Strength:
E3MOM 12
5 Touch-and-Go Power Clean and Jerks (Max Effort)
Conditioning:
AMRAP 12
30 Box Jumps (24/20)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Kettlebell Goblet Squats (32/24) (Fx: 24/16)
