Sign up now to start your 6 week challenge starting Monday, October 22nd and begin your journey to a happier and healthier you!
https://crossfitroute7.com/how-to-join/
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Strength:
4 Super Sets:
20 Single arm Dumbbell Bench Press (10L/10R)
8 Single Arm Dumbbell Row (Heavy)
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Conditioning:
4 rounds of :30 work :30 rest
Row Cals
Handstand Pushup (Fx: Push Ups)
In place Lunges (32/24) (Fx: 24/16)
*Alternating movements
Free Trial CrossFit Class at 11AM. Anyone interested in trying out a Bootcamp class is welcome to come check out what CrossFit Route 7 has to offer!
Sign up now to start your 6 week challenge starting Monday, October 22nd and begin your journey to a happier and healthier you!
https://crossfitroute7.com/how-to-join/
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Strength:
Deadlift
5×3@80-85% (A)
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Conditioning:
3 Rounds
200 meter Sprint
20 Dumbbell Snatches (50/35) (Fx: 35/20)
20 Box Jumps (24/20)
Rest 2:00
Score is for Total time
Rx+ (70/50)
Come out Wednesday, October 24th at 6:30PM with a friend and your costume for a night of fun and fitness! We will have a fun workout for ghouls and goblins of all levels. No CrossFit Experience needed.
Everyone that comes to WODaween night will be entered into a raffle. 1 male and 1 female will each receive a lululemon Blackcard for a Tee/Tank or Crop top.
Not a member? Cool, reserve your spot here. https://crossfitroute7.com/try-us-for-free/
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Sign up now to start your 6 week challenge starting Monday, October 22nd and begin your journey to a happier and healthier you!
https://crossfitroute7.com/how-to-join/
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Strength:
Back Squat
5×3@80-85% (A)
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Conditioning:
In teams of 3-5, Waterfall style
AMRAP 12
5 Burpees
10/7 Assault Bike Cals
15 Wall Ball Shots 20/14
Score is total reps (30/person/round)
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Post Wod Finisher:
100 Abmat Sit ups.
Sign up now to start your 6 week challenge starting Monday, October 22nd and begin your journey to a happier and healthier you!
https://crossfitroute7.com/how-to-join/
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Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.
Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#
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Handstand Walk technique:
AMRAP 6:
Max Distance Handstand Walk
“Handle”
Partner WOD
2 Rounds for time:
60/45 Cal Row
60 Deadlifts (135/95) (Fx: 95/65)
60 Toes to Bar (Fx: Hanging Knee Raises)
60/45 Cal Row
60 Push Press (135/95) (Fx: 95/65)
60 Chest Bar Pull ups (Fx: Pull Ups)
Sign up now to start your 6 week challenge starting Monday, October 22nd and begin your journey to a happier and healthier you!
https://crossfitroute7.com/how-to-join/
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E2MOM 20 min.
Clean and Jerk (ME)
Rest at least 6:00 prior to WOD
“Battery Test 1”
AMRAP 8:
30 Power Clean and Jerk
*65% of Heaviest Double
Max Burpees for remaining time
