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Mar

Saturday, March 30, 2019

March 29, 2019

CrossFit Kids is today, Saturday, March 30th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12. Classes are $15 (*cash, paypal, venmo or billable to memberships of parent or guardian*) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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3 Rounds
800m Run
50 Box Jumps (24/20) (Fx: 35 Box Jumps)
50 Wall Balls (20/14) (Fx: 35 Wall Balls)

Mar

Friday, March 29, 2019

March 28, 2019

CrossFit Kids is this Saturday, March 30th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12. Classes are $15 (*cash, paypal, venmo or billable to memberships of parent or guardian*) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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E3MOM 21
High Hang Squat Clean + Hang Squat Clean + Squat Clean

2 Rounds For Time
20 Front Squats (135/95) (Fx: 95/65)
20 Toes to Bar (Fx: 10 T2B)

Mar

Thursday, March 28, 2019

March 27, 2019

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Strength:
Rx+:
4 Rounds
5 Weighted Strict Ring Dips (ME)
10 Plate GHD Sit Ups (A)

Rx:
4 Rounds
5-10 Strict Ring Dips (ME)
15 Plate Sit ups (A)

Fx:
4 Rounds
5-10 Ring Push Ups
10 Plate Sit Ups (A)

Rest 2 Minutes Between Sets

Conditioning:
AMRAP 10
15 C2B Pull Ups (Fx: 10 C2B)
5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)

Mar

Are you looking for a fun competition to continue to test your fitness after the CrossFit Open? We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition on Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division.

Divisions (RX and Novice):
Male/Male
Male/Female
Female/Female

Click here to register: https://www.squadup.com/hosts/5171203/events

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Back Squat
E3MOM 18
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 8 Reps
Set 5: 6 Reps
Set 6: 5 Reps

EMOM 20
Min 1: 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Min 2: Max Cal AAB
Min 3: 5 Renegade Rows (3 Part – L pull, R pull, push-up) (50/35) (Fx: 35/20)
Min 4: Max Cal Ski Erg
Min 5: Rest

Total AAB & Ski Erg Cals is Score.

Mar