Do you ever wonder what we looked like 3 years ago?

AMRAP 4:
5 Power Snatches 135/95, Fx: 95/65
5 Chest 2 Bar Pull Ups, Fx: Pull Ups
Rest 4:00 (take a 400m jog)
AMRAP 4:
6 Push Jerks 135/95, Fx: 95/65
6 Toes to Bar
Rest 4:00 (take a 400m jog)
AMRAP 4:
7 Hang Power Cleans 135/95, Fx: 95/65
7 Box Jumps 30/24, fx:24/20
Rest 4:00 (take a 400m jog)
AMRAP 4:
8 Overhead Squats 135/95, Fx: 95/65
8 Hand Release Burpees over Bar

Score = total reps

The Summer Sizzle series was step 1, now it’s time to put that knowledge to the test! This 7-day eval will get you used to tracking meals, workouts, and sleep for our pre-challenge prep, before ultimately leading in to our Fall Challenge!

How it works:
From August 12-18, you’re in charge. We’ll give you the tools you need to calculate daily calories and macros, and guidance on how to track meals, workouts, and sleep.

What do I do?:
This is the week where you track EVERYTHING. If you’ve never done this before, it can be very eye-opening! If you have but have fallen off of this, it’s a great time to get back on track.

What happens next?:
Everything will be posted this week to give you time to ask any questions before the start on Sunday. Hopefully everyone gets involved, because accountability is always easier with a strong support system (that’s us!).

Keep an eye out for the 7-Day Cleanup and Pre-Challenge prep, coming soon! (Save the dates: August 19-25).

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Strength and Skill Schedule:
Monday: Back Squat
Tuesday: Quadruple AMRAP 4
Wednesday: Deadlift
Thursday: Shoulder to Overhead Complex
Friday: Front Squat
Saturday: Ring Muscle Ups
Sunday: Power Snatch

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Back Squat:
3 x 6 (ME: Working Sets start at 70%)

3 Rounds for time:
400m Run
25 Russian KB swings 32/24, Fx: 24/16
20 Abmat Sit up with Medball (ball touches floor behind head and in front of Feet) 20/14, Fx: 14/10

Bench Press:
3 x ME Bodyweight/ 60% of BW
*After each set perform a Max Effort Set of Push ups
*3:00 Rest

“Back and Forth”
6 Rounds:
2:00 on/ 2:00 off
Rounds 1 and 4: 300/250m Row then Max Ring Muscle Ups, Fx: Pull ups
Rounds 2 and 5: 20 Dumbbell Snatches 50/35, Fx:35/20 then Max Burpees
Rounds 3 and 6: 60 Double Unders, Fx:40 then Max HSPU

*Score is total muscle ups/pull-ups, burpees and HSPU

Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/

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Optimizing Shoulder Performance Clinic (FREE): Saturday, August 11th at 11:30 am 

This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you!

The Optimizing Shoulder Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!

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Hero WOD “Saman”
8 Rounds for time:
13 Deadlifts 185/125
17 Wall Balls 20/14
400 meter run

Courtesy: *https://www.boxrox.com/crossfit-chiang-mai-saman-hero-wod/

CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.