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Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

31
Aug

Saturday, September 1, 2018

August 31, 2018
LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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Deadlift
6 x 2 (ME)

Teams of 2:
AMRAP 18:
100 Russian Kettlebell Swings 32/24 (Fx: 24/16)
75 Walking overhead lunges (use 1 dumbbell) 50/35 (Fx: 35/20)
50 Toes 2 Bar (Fx: V-sits)
25 Burpee Dumbbell Deadlift (use 2 dumbbells) 50/35 (Fx: 35/20) (Rx+70/50)

*One partner running while other partner completes AMRAP, alternate every 200m

Philippians 4:6-7

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

30
Aug

Friday, August 31, 2018

August 30, 2018
LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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We Love…..thrusters!
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Thruster
Every 2:00 for 10:00
3 Thrusters (ME)
“Sludge”
For time:
500m Row
40 Front Squats 135/95, Fx:115/80
30 Box Jumps 30/24, Fx: 24/20

Stagger Large Classes by 2:00 or when rower is clear

29
Aug

Thursday, August 30, 2018

August 29, 2018

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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LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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EMOM 12:
1 Power Clean (Max Effort)
*increase weight every minute (Start at 65%)

AMRAP 10:
10 Handstand Pushup
30 Double Unders
10 Ring Dips, Fx: Box Dips

Rx+: Muscle Up Rings

Finisher: For Time:
1 Mile Run

29
Aug

Wednesday, August 30, 2018

August 29, 2018
FREE 7-fit CLASS tonight at 6:30 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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LABOR DAY MONDAY SCHEDULE: 
7-FIT WOD  at 9:00 am
CrossFit WOD and Open Gym at 10:00 am (50 cap)
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Conditioning:

“Schizo Angie”
5 Rounds for time:
20 Pull Ups
20 Push Ups
20 Sit ups
20 Air Squats

Fx: 4 Rounds

Post-WOD Finisher:

Athlete’s choice skill work

27
Aug

Tuesday, August 28, 2018

August 27, 2018

Back Squat:
5 x 2 (ME)

5 Rounds:
5 Hang Power Snatches 135/95, Fx: 95/65
10 Overhead Squats 135/95, Fx: 95/65
5 Burpees over Bar

1 … 464 465 466 467 468 … 732

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