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WOD / Events

15
May

Thursday, May 16, 2019

May 15, 2019

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Clean and Jerk Complex
E3MOM 21

1 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME)

3 Rounds
25 American Kettlebell Swings (24/16) (Fx: 16/12)
25 Front Rack Lunges (95/65) (Fx: 75/55)

14
May

Wednesday, May 15, 2019

May 14, 2019

CFR7, we are excited to announce that Rachel Christine will be expanding her role and joining us as a full time Assistant Manager supporting CFR7 & BCF! We can’t wait to receive more of her positive energy and enthusiasm in our community!
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Hi! My name is Rachel and I am so happy to be a part of this team and community! I am originally from North Dakota. I grew up in Fargo (yes, really) and spent much of my time at the lakes in Minnesota. I loved having all of the seasons; beautiful winters and summers at the cabin with endless outdoor fun. I graduated from North Dakota State University with a degree in Community Health Education. I had always been active growing up and in school doing volleyball, track and swimming.
Previous to CrossFit, I was a runner and I loved it! In 2010, I did my first full marathon and over the next 4 years had done 19 more plus countless half marathons and shorter races. I loved the physical part of running but the mental test that each race would bring was my favorite. It gave me a chance to do better next time, prepare better, eat better, and train harder. Nothing has ever topped that feeling until I found CrossFit.
I quickly fell in love with this sport because there is so much room for success. There is always a new skill to work on, more weight to be lifted, or more recovery to be had. It leaves so much room for goals to be achieved and a more fulfilled life to be lived! Then you add the community part in and it truly turns into a family. Most CrossFit boxes I have been in do great job of this but CrossFit Route 7 and Ballston CrossFit have always stood out to me since the beginning. I felt so welcome. Every person is friendly and encouraging, it’s a wonderful family to be a part of!
My passion is to train, coach and help people find their preferred form of fitness. Please let me know if I can ever be of assistance to you!
I hold the following certifications and accomplishments:
Bachelor of Science in Health Education, North Dakota State University
CrossFit Level 1 Trainer, CF-L1
USA Weightlifting (USAW) Level 1 Sport Performance Coach
Personal Trainer Certification with National Council of Strength and Fitness (NCSF)

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3 Rounds
1000m Run
150 Double Unders
6 Rope Climbs (Fx: 3 Rope Climbs)

Time Cap 40 min.

Cool Down:
5 – 10 mins Run/Ski/Bike/Row

13
May

Tuesday, May 14, 2019

May 13, 2019

CFR7, we are excited to announce that Rachel Noah will be expanding her role and joining us as a full time Assistant Manager supporting CFR7 & BCF! We can’t wait to receive more of her positive energy and enthusiasm in our community!
=====================================
Hi! My name is Rachel and I am so happy to be a part of this team and community! I am originally from North Dakota. I grew up in Fargo (yes, really) and spent much of my time at the lakes in Minnesota. I loved having all of the seasons; beautiful winters and summers at the cabin with endless outdoor fun. I graduated from North Dakota State University with a degree in Community Health Education. I had always been active growing up and in school doing volleyball, track and swimming.
Previous to CrossFit, I was a runner and I loved it! In 2010, I did my first full marathon and over the next 4 years had done 19 more plus countless half marathons and shorter races. I loved the physical part of running but the mental test that each race would bring was my favorite. It gave me a chance to do better next time, prepare better, eat better, and train harder. Nothing has ever topped that feeling until I found CrossFit.
I quickly fell in love with this sport because there is so much room for success. There is always a new skill to work on, more weight to be lifted, or more recovery to be had. It leaves so much room for goals to be achieved and a more fulfilled life to be lived! Then you add the community part in and it truly turns into a family. Most CrossFit boxes I have been in do great job of this but CrossFit Route 7 and Ballston CrossFit have always stood out to me since the beginning. I felt so welcome. Every person is friendly and encouraging, it’s a wonderful family to be a part of!
My passion is to train, coach and help people find their preferred form of fitness. Please let me know if I can ever be of assistance to you!
I hold the following certifications and accomplishments:
Bachelor of Science in Health Education, North Dakota State University
CrossFit Level 1 Trainer, CF-L1
USA Weightlifting (USAW) Level 1 Sport Performance Coach
Personal Trainer Certification with National Council of Strength and Fitness (NCSF)

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E3MOM 18

Power Snatch + 2 Hang Power Snatches

Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%

Percentages based on 1RM Power Snatch

3 Rounds
15 Deadlifts (185/125) (Fx: 135/95)
15 Toes to Bar (Fx: 7 T2B)

12
May

Monday, May 13, 2019

May 12, 2019

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Overview of the Week
Monday: Back Squats
Tuesday: Power Snatches
Wednesday: Long MetCon
Thursday: Clean & Jerk Complex
Friday: Deadlift
Saturday: “Danny”
Sunday: Push Jerks

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Back Squat:
E4MOM 20
Set 1: 6@70-75%
Set 2: 6@75-80%
Set 3: 6@75-80%
Set 4: 6@80-85%
Set 5: 6@80-85%

With a Partner, Alternating Full Rounds
10 Rounds
10/8 Calorie Row
10 Burpees over the Rower

Time Cap 14 Minutes

11
May

Sunday, May 12, 2019

May 11, 2019

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AMRAP 35
With a partner
400m Run
40 Overhead Squats (95/65)
20 Box Jumps (30/24) (Fx: 24/20)

Both partners run 400m together. Other work may be split any way.

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