‼️If you’re getting pain in your shoulders with over head lifts, pullups, handstands, or anything else, or you feel like the mobility isn’t there and you’re compensating elsewhere (like your back), then don’t forget to sign up for the ‘Optimizing Shoulder Performance’ workshop this Saturday at 11:30! 🏋️♀️🏋️♂️
You’ll learn what’s going on and what to do about it so it doesn’t have to be an every day annoyance or turn into an even bigger problem!
The workshop is free, but you’ll need to REGISTER IN ADVANCE at the link below ⬇️
Join us Wednesday, February 6th at 6:30 pm for a fun, power packed event. We will start the class off with a 20 minute Bootcamp style Workout. Then close with a 45 minutes of Vinyasa yoga with Instructor Kendra (bring your own mat or use ours). Our great community and coaches will keep you motivated and working hard. This workout is for everyone of all fitness abilities, so bring a friend and come to sweat and stretch!
Reserve your spot for Free Bootcamp and Yoga here: https://crossfitroute7.com/try-us-for-free/ (non-members). Please arrive 10-15 minutes early to fill out a waiver and parking.
Guest will receive a $25 discount for our Foundations Course starting Monday, February 25 at 7:45pm. No exercise or CrossFit experience needed. Come workout, have fun and get fit. https://crossfitroute7.com/how-to-join/
For members don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what? As a thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well. So bring a friend!!!
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Strength: Giant Set:
Back Squat 3 x 5 (ME)
Ring Row 3 x 8 (Tempo 3010)
Hollow Rocks 3 x 10-15
Rest about 15-30 seconds between movements and 2:00 between Sets
Conditioning: AMRAP 10: 4/3 Bar Muscle Ups, 4/3 Chest to Bar Pull ups 6 Hang Power Cleans 155/105, Fx: 115/80 8 Hand Release Push ups 10 Box Jumps 30/24, Fx:24/20 (Games Standard)
OverView Of The Week: Monday: 4 min Amrap x5 Tuesday: Back Squat Wednesday: TnG Power Clean Thursday: Push Press Friday: Open Workout 18.3 Saturday”Big Clean Complex” Sunday: Deadlift
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5 Rounds Work 4:00/ Rest 4:00 AMRAP 300m Row 15 Deadlfits 135/95 30 Double Unders 15 Lateral Burpees over bar RX+ 155/105
Athletes pick up where they left off on each work period.
Conditioning: Work 1:00/Rest 0:30 Until You Complete: 3 Rounds 10 Toes to Bar (Fx: 7 T2B) (Rx+:15 T2B) 10 Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: 15 C2B) 10 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20)
Join us Wednesday, February 6th at 6:30 pm for a fun, power packed event. We will start the class off with a 20 minute Bootcamp style Workout. Then close with a 45 minutes of Vinyasa yoga with Instructor Kendra (bring your own mat or use ours). Our great community and coaches will keep you motivated and working hard. This workout is for everyone of all fitness abilities, so bring a friend and come to sweat and stretch!
Reserve your spot for Free Bootcamp and Yoga here: https://crossfitroute7.com/try-us-for-free/ (non-members). Please arrive 10-15 minutes early to fill out a waiver and parking.
Guest will receive a $25 discount for our Foundations Course starting Monday, February 25 at 7:45pm. No exercise or CrossFit experience needed. Come workout, have fun and get fit. https://crossfitroute7.com/how-to-join/
For members don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training. And guess what? As a thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well. So bring a friend!!!
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
