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Strength:
12 Mins to Establish a 2RM Box Jump
*2 Feet Take off, No steping start
Conditioning:
Every 4:00 for 20:00
10/7 Cal Ski
100 m suitcase Carry 24/16
10 Push Press (115/80), (Rx+135/95)
10 Pistols (Rx+ KB pistols)
Get ready for WOD 3! Our next CrossFit Kids (8-12) class is Saturday, January 12, at 10:00 am.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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Friday, Saturday and Sunday: December 28-30th
Regular Schedule
Monday: December 31st
-6AM WOD 50 Cap
-6AM 7-Fit
-7AM WOD
-Noon WOD 50 Cap
-4:30PM WOD 50 Cap/Open Gym: 12PM-5:30PM
Tuesday, January 1st:
-Noon WOD 50 Cap and Open Gym
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Strength:
Back Squat
2RM
Conditioning:
AMRAP 10:
1-2-3-4-5-6 Etc.
Ring Muscle Up, Fx: Pull ups + dips
Front Squat (155/105) (Fx: 115/80), (RX+185/125)
20 Double Unders
RX-: Bar Muscle Ups
We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to your gym. Fuel the hardest working machine you know- your body!”
The order cutoffs are:
• Wednesday evening by midnight for Sunday delivery • Saturday evening by midnight for Wednesday delivery
The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php
Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/
Discount Code:
Members can get $25 towards their first two consecutive orders as long as their orders total $50 or more by using the code “ROUTE7″ in the coupon/discount box at checkout.
Friday, Saturday and Sunday: December 28-30th
Regular Schedule-
*Friday: 6:30 pm in WOD/Open Gym Cancelled.
Strength:
Rope Climb Technique:
RX: 30 Cal Ski
7 Rope Climbs
Fx: 20 Cal Ski
4 Rope Climbs
Conditioning:
6 Rounds
AMRAP 2:
7 Cal Bike
7 Toes to Bar
7 Kettlebell Swings 32/24, Fx: 24/16
Rest 2:00
*Athletes start where they left off
Thursday, December 27th: Updated!
-6 AM WOD and Open Gym
-Noon WOD and Open Gym 25 Cap
-5:30pm WOD and Open Gym from 1:30 pm-6:30 pm
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Deadlift:
2RM
3 Rounds:
10 Hang Power Cleans (135/95) (Fx: 115/80) (Rx+155/105)
20 Front Rack Lunges (135/95) (Fx: 115/80) (Rx+155/105)
30 Ft. Handstand Walk (Fx: 30 Shoulder taps)
Wednesday: December 26th:
-11am-1pm Open gym
-Noon WOD 50 Cap
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E2MOM 20 Mins.
Snatch + OHS (ME)
AMRAP 9
3/2 Bar Muscle Ups, Fx: 3 Chest to bar Pull ups
6 Overhead Squat (115/80) (Fx: 95/65)
9 Burpees
