EMOM 30:
Min 1: 15/12 Calorie Row, Fx: 12/10, Rx+: 18/15)
Min 2: 10 Burpee Box Jump Overs 24/20, Fx: 8 Burpee Box Jump Overs, Rx+: 30/24
Min 3: 10 Pull-ups, Fx: 8 Pull ups, Rx+: C2B
Finisher: 50 V-ups
RX+: If you break, penalty of 20 alternating bicycle crunches
YOU’RE INVITED to the Grand Opening of our 7Fit Program tonight at 6:30pm.
Please join us for a FREE one-hour workout where you will experience the FUN in FUNctional fitness! This class will be unlike any exercise class you have taken before, featuring our exclusive combination of intense cardio and fat-blasting light weight exercises. Our 7-Fit program offers the best coaching and the fastest body-composition results out of any other program out there. We are so confident that you’ll like it, we made your first class free of charge. Experience it for yourself by trying it on July 23rd at CrossFit Route 7.
At the end of this Grand Opening workout on July 23rd, we will be offering the first 15 people to sign up an opportunity to get your first 15 days of 7-Fit membership for only $15! Don’t miss out on this once in a lifetime opportunity. We can’t wait to start this fitness journey with you.
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Summer Sizzle Bog 4: This week we take a closer look at the “second brain,” the gut, and how to reduce inflammation to keep it in the best shape possible (and
what can happen when we don’t). We’ll also touch on eating to fuel and improve performance and recovery, and supplementation; do you need it?
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Strength/skill Schedule:
Monday: Bench Press
Tuesday: EMOM 30
Wednesday: Back Squat
Thursday: Muscle Ups
Friday: Shoudlder to Overhead Complex
Saturday: Overhead Squat
Sunday: 3 position Cleans
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Bench Press:
5 x 7 (ME)
*Start at 60% and build over the course of 5 sets
*Super-Set each set with 10 alternating pistols or appropriate pistol scale
2 RFT:
100 Double-Unders
10 Thrusters 155/105, Fx: 135/95, Rx+: 185/125
Finisher: 3 sets, for max reps:
:60 of DB Skull Crushers
:60 Rest
YOU’RE INVITED to the Grand Opening of our 7Fit Program on July 23, 2018 at 6:30pm.
Please join us for a FREE one-hour workout where you will experience the FUN in FUNctional fitness! This class will be unlike any exercise class you have taken before, featuring our exclusive combination of intense cardio and fat-blasting light weight exercises. Our 7-Fit program offers the best coaching and the fastest body-composition results out of any other program out there. We are so confident that you’ll like it, we made your first class free of charge. Experience it for yourself by trying it on July 23rd at CrossFit Route 7.
At the end of this Grand Opening workout on July 23rd, we will be offering the first 15 people to sign up an opportunity to get your first 15 days of 7-Fit membership for only $15! Don’t miss out on this once in a lifetime opportunity. We can’t wait to start this fitness journey with you.
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Sumo Deadlift:
3 x 10 (75-80% of 1RM Deadlift) – try to go heavier than 6/22/18
Superset with 3 x :30 Hollow Hold
For time*
1000m Row
25 V-ups
50 Alternating DB Snatch 50/35, Fx: 35/25
25 Sit-ups
50 Box Jump Overs 24/20
25 Hollow Rocks
1000m Row
Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/
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YOU’RE INVITED to the Grand Opening of our 7Fit Program on July 23, 2018 at 6:30pm.
Please join us for a FREE one-hour workout where you will experience the FUN in FUNctional fitness! This class will be unlike any exercise class you have taken before, featuring our exclusive combination of intense cardio and fat-blasting light weight exercises. Our 7-Fit program offers the best coaching and the fastest body-composition results out of any other program out there. We are so confident that you’ll like it, we made your first class free of charge. Experience it for yourself by trying it on July 23rd at CrossFit Route 7.
At the end of this Grand Opening workout on July 23rd, we will be offering the first 15 people to sign up an opportunity to get your first 15 days of 7-Fit membership for only $15! Don’t miss out on this once in a lifetime opportunity. We can’t wait to start this fitness journey with you.
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Overhead Squat
4 x 5 ( perform a 5 second pause in bottom on rep 5 of each set)
*Rest as needed
*Build over the course of 4 sets
For time*:
60-50-40-30-20-10 (Fx: 50-40-30-20-10)
Air Squats
Double-Unders
*Every 3:00 run 200m (including the 0:00)
YOU’RE INVITED to the Grand Opening of our 7Fit Program on July 23, 2018 at 6:30pm.
Please join us for a FREE one-hour workout where you will experience the FUN in FUNctional fitness! This class will be unlike any exercise class you have taken before, featuring our exclusive combination of intense cardio and fat-blasting light weight exercises. Our 7-Fit program offers the best coaching and the fastest body-composition results out of any other program out there. We are so confident that you’ll like it, we made your first class free of charge. Experience it for yourself by trying it on July 23rd at CrossFit Route 7.
At the end of this Grand Opening workout on July 23rd, we will be offering the first 15 people to sign up an opportunity to get your first 15 days of 7-Fit membership for only $15! Don’t miss out on this once in a lifetime opportunity. We can’t wait to start this fitness journey with you.
===============================
This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.
Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.
Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.
“Jenkins” (Hero Workout) – Split up work as needed; run together.
AMRAP 40 Minutes, with a partner:
50 Burpees
400m Run
50 KBS (24/16)
400m Run
50 Pull-ups
400m Run
50 Push-ups
400m Run
