4 Sets*:
Tempo Front Squat @ 50-60% @ 321x Tempo x 4 reps (3 second descent, 2 seconds in bottom, 1 second up)
*Practice lever drills on rings in between sets
12-9-6-3
Front Squats 185/125, Fx: 135/95, Rx+ = 225/135
Bar Muscle-ups, Fx: C2B Pull-ups
And the award for the fittest picnic table goes to….us! It was a beautiful day to bbq, play and connect. Thank you to our community for making this community event a success. #community #fitnic#cfr7 #CrossFit
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BOONE WELLNESS will be performing FREE treatments and assessments today from 5-7pm. This is First Come First Serve.
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Bench Press Pyramid
5-10-20-10-5
Rest as needed
Record 20 RM
5 RFT:
200m Run
10 Dead-lifts 275/185, Fx: 185/125
15 Toes-to-Bar
Because Mothers are STRONG! Happy Mother’s Day to all the moms of CrossFit Route 7. We love and appreciate you!
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Are you thinking about building Strength? The first step is a Free class. Sign up today and find out for yourself.
https://crossfitroute7.com/try-us-for-free/
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Dead-lift
4 sets of 5 @ 80%
1 Set of Max Reps @ 80% (goal is 5+)
For time:
Run 800m
5 Rounds of ‘Cindy (5 pull-ups, 10 push-ups, 15 air squats)
Run 600m
5 Rounds of ‘Cindy’ (5 pull-ups, 10 push-ups, 15 air squats)
Run 400m
5 Rounds of ‘Cindy’ (5 pull-ups, 10 push-ups, 15 air squats)
RX+: Weight Vest, Fx = assisted pull-ups)
Row or Bike if you cant stand the rain.
Great Falls Community today at 2! Spring is here. Bring your friends and family to Hike, grill, play Frisbee and haves some beverages.
Meet at the box to carpool. Great Falls Park Vehicle Permit ($10)
So bring a few bucks cash.
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For time:
800-meter KB suitcase carry, 24/16kg
31 toes-to-bars
31 kettle-bell swings (24/16kg
31 overhead squats, 95/65 lb.
400-meter KB suitcase carry, 24/16kg
31 toes-to-bars
31 kettle-bell swings (24/16kg)
31 overhead squats, 95/65 lb.
200-meter KB suitcase carry 24/16kg
