Strength:
E3MOM 21
Deadlift
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++
Conditioning:
AMRAP 10
10 Push Presses (95/65) (Fx: 75/55)
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Box Jumps (24/20)
5:45 PM
New Mobility Class!
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:
E2MOM 10
3 Strict Presses
Conditioning:
“First Cut”
4 Rounds
400m Run
3 Legless Rope Climbs (Fx: 3 Rope Climbs)
7 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 185/125)
Time Cap 20:00
REMINDER
Only 9:00 AM 7Fit and 10:00 AM CrossFit WOD today. Happy Labor Day!
Overview of the Week
| Monday | Partner AMRAP | |
| Tuesday | Strict Presses | New Mobility Class! (5:45 pm) Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Deadlifts | |
| Thursday | Back Squats | |
| Friday | Partner 19.1 | |
| Saturday | Clean Complex | Competitors WOD (7:00 am) |
| Sunday | Handstand Walks |
Conditioning:
With a Partner
AMRAP 35
1000m Run
80 Double-Unders
60 Burpees
40 Pull-ups (Rx+: Chest-to-Bar Pull-ups)
1000m Row
80 Double-Unders
60 Burpees
40 Pull-ups (Rx+: Chest-to-Bar Pull-ups)
Partners run together. All other movements can be divided in any way, one partner working at a time.
REMINDER
Tomorrow is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am.
Strength:
Every 1:30 for 5 Rounds of Each, Alternating
Station 1: 1 Bench Press (ME)
Station 2: 1 Pendlay Row (ME)
Conditioning:
21 – 15 – 9
Box Jump Overs (24/20)
Toes-to-Bar
Rest 1:00
15 – 9 – 6
Box Jump Overs (24/20)
Toes-to-Bar
Rx+: Clear Box on Jump Over
REMINDER
This Monday is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am.
10:00 AM
CrossFit Kids!
Strength:
Deadlift
25 Minutes to Establish 2 rep max.
Conditioning:
AMRAP 10
20 Wall Balls (20/14)
20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)
20 Dumbbell Front Squats (50/35) (Fx: 35/20) (Switch hands every 5 reps)
