FREE 7-fit CLASS tonight at 6:30pm. Come see how our gym get results! Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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For time*
30/25 Calorie Bike
20 Burpee Box Jump Overs 24/20
10 Ring Muscle-ups, Fx: 10 C2B, 10 Ring Dips
*Stagger Large Classes; 6 Minute Time Cap
Partner Row Intervals:
Alternate sprints on a Rower, with a partner, rest is partner’s set
100m
200m
300m
400m
500m
400m
300m
200m
100m
2 Hang Clean + 2 Front Squat
1 @70%, 1 @75%, 3 sets @80%
% based on clean 1RM
4 RFT:
200m Run
20 Russian KBS Rx: 32/24 Fx: 24/16
20 Hollow-Rocks
Strength and Skill Schedule:
Monday: 30min Partner AMRAP
Tuesday:Clean Complex
Wednesday: Rower Sprints
Thursday: Snatch Complex
Friday: Back Squat
Saturday: Power Clean and Jerk
Sunday: Midline Capacity Work
AMRAP 30: with a partner (one working at a time):
30 Cal Row
60 Box Jumps 24/20
30 Cal Row
60 Overhead Walking Lunges (45/25)
30 Cal Row
60 Push-ups
30 Cal Row
60 Sit-ups
Bring a friend September Challenge!! Here’s a chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.
The rules are simple:
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)
-Post your photo to the Bring A Friend Facebook event
-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)
-Friend cannot be a previous member
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Deadlift:
5 x 5@70-75% (A)
On a 20:00 Clock:
30 Thrusters 115/80, Fx: 95/65
2000m Run
30 Thrusters 115/80, Fx: 95/65
AMRAP Burpee Box Jump Overs (24/20”)
Bring a friend September Challenge!! Here’s a chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.
The rules are simple:
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
-Take a photo of you and your friend(s) in front of the Whiteboard after the workout (ensure the Date and WOD is visible)
-Post your photo to the Bring A Friend Facebook event
-Track your WODs and Friends in the spreadsheet (https://docs.google.com/spreadsheets/d/1oavUFZmW8rwdHS32zQw7cDkyJLp30AbO9rtVzcFvIIw/edit#gid=0)
-Friend cannot be a previous member
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Hang Snatch:
1×3 @70%, 1×3 @75%, 3×3 @80%
For time:
21-15-9
Overhead Squats 115/80, Fx: 95/65, Rx+: 155/105
HSPU (Rx+ 4/2″ deficit)
