CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.

Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training.  And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.

Strength
E2MOM 14 min.
Front Squat
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 1 reps

Build to ME. First set at 55-60%

Conditioning:
4 Rounds
400 Meter Run
10 Power Cleans
10 Overhead Squats

Barbell Weights (115/80) (Fx: 95/65) (Rx+: 135/95)

EMOM 20
Min 1: 5 Bench Press
Min 2: 5 Pendlay Row
Min 3: 10 Push Ups
Min 4: 10 Ring Row
Min 5: Rest/Spotter

Weight on barbell should be same across. Add weight to push up if possible. Elevate feet on ring row if possible.

5 Rounds
1:30 Work/ :30 Rest
In work period: 10 Burpees followed by AMRAP Russian KB Swings (32/24) (Fx: 24/16)

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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E3MOM 15
3 Split Jerk (ME)

Athletes may take barbell from ground or rack.

“Open Workout 17.5”
10 Rounds
9 Thrusters (95/65)
35 Double Unders

E2MOM 20
1 Snatch + 2 Overhead Squats (ME)

For Time:
3 Rounds
12 Right Arm Dumbbell Snatches
6 Right Arm Dumbbell Front Squats
12 Left Arm Dumbbell Snatches
6 Left Arm Dumbbell Front Squats
6 Bar Muscle Ups (Fx: C2B Pull Ups)

Dumbbell Weights (50/35) (Fx: 35/20)

E3MOM 15
3 Push Press (ME)

Athletes may take barbell from ground or rack.

EMOM 24
Min 1: Max Cal Ski Erg
Min 2: Rest
Min 3: Max Cal Assault Bike
Min 4: Rest
Min 5: Max Cal Row
Min 6: Rest

Score is total calories.