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Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

20
May

Monday, May 21, 2018

May 20, 2018
FREE CLASS tonight at 6:30 pm.  Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!
 
Limited spaces, sign up now:
https://crossfitroute7.com/try-us-for-free/
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Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Auxilliary strength with 30 min metcon
Wednesday: Snatches
Thursday: Bench Press
Friday: Clean and Jerk Complex and 2011 Crossfit Games Event 4
Saturday: Partner Triple Benchmark WOD (Karen, Fran and Diane)
Sunday: Rowing Intervals

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Strength:

Back Squat (20 minutes)
10-10-10-10
Build over the course of 4 sets to a heavy set of 10 reps
Rest as needed

Conditioning:

3 Rounds, 1 min on each station and :10 to rotate
Double unders
Burpee Box jumps overs 24/20
Row
Toes 2 Bar

No scores, just work hard and go for BIG sets of each movement

19
May

Sunday, May 20, 2018

May 19, 2018

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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3 Super-Sets of:
Bulgarian Split Squat x 20 (10 each leg)
Strict L-Pull-ups x max reps
Rest as needed

AMRAP 8:
10 Dumbbell Push-Jerk (right) 50/35# (Fx = 35/25#)
10 Dumbbell Push-Jerk (left) 50/35# (Fx = 35/25#)
10 Ring Dips (Rx+ = from muscle-up station)

Skin the Cats or GHD sit-ups

18
May

Saturday, May 19, 2018

May 18, 2018

Are you bored with your current routine? Have your fitness results slowed or come to a stand still? What’s the next level of athleticism? Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you sign up!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/
 ================================

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Hero Wod:
“Holleyman”
30 rounds for time:
5 wallball shots, 20/14
3 handstand pushups
1 power clean, 225/155
Recommended Scale
185/125, 135/95

Compare to 4/24/17

17
May

Friday, May 18, 2018

May 17, 2018

Are you bored with your current routine? Have your fitness results slowed or come to a stand still? What’s the next level of athleticism? Sign up for a FREE CLASS Then save $25 on our Foundations course, 4 Classes for $75 when you sign up!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/
 ================================

18 Minutes – Build to to a Heavy Unbroken Complex of:
2 Power Snatches
2 OHS
2 Hang Squat Snatches

3 Rounds of:
50 Double-Unders
20 Alternating Pistols
20 Pull-ups (RX+ = C2B) (Fx = 15 Pull ups)

straight into…

30 Front Rack Reverse Lunges (135/95#) (Fx = 95/65#)

16
May

Thursday, May 17, 2018

May 16, 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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On a running clock:

For time:
50 HSPU*
*Every 5th rep is strict (Fx: all kipping, RX+: 75 HSPU)

15 Minute Time Cap

When the Clock Reaches 20:00 begin…

AMRAP 10, with a partner, alternating full rounds:
6 Burpees over the kettlebell (do not need to open hips)
12 KBS 32/24kg, Fx: 24/16kg

Rope Climb Technique / Practice (Wear Tall Socks)
For time:
RX+:
 5 Legless Rope Climbs + 10 Rope Climbs
RX: 15 Rope Climbs
FX: 10 Rope Climbs
Scaled: Rope climb technique

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