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Drop inTry Us For Free

WOD / Events

09
Sep

Monday, September 10, 2018

September 9, 2018

Here’s some motivation for your Monday! Congratulations to Coach Crystal, Ashley and Kristen and their 2nd Place finish at the Buff Betty adventure race this past weekend.

Buff Betty is the only all-women’s adventure race in the country! Soloists, two-, three- or four-person teams have 6 hours to complete the course and retrieve as many checkpoints as they can, travelling together as a team. Teams will trek/run, mountain bike and paddle on the flat water of Little Seneca Lake.

https://www.adventureaddictsracing.com/buff-betty

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FREE CROSSFIT CLASS tonight at 6:45 pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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Weekly Overview:
Monday: Back Squat
Tuesday: Hero WOD “The Seven”
Wednesday: Hang Snatch
Thursday: Push Press
Friday: Hang Clean
Saturday: Front Squat and Team WOD
Sunday: Gymnastic Chipper and Team WOD

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Back Squat
5×5@65-70% (A)

For time :
15 Power Clean 135/95, Fx:115/85, Rx+:155/105
15 Burpee Box Jump Over 24/20
12 Power Clean 155/105, Fx:135/95, Rx+:175/115
12 Burpee Box Jump Over 24/20
9 Power Clean 175/115, Fx:155/105, Rx+:195/125
9 Burpee Box Jump Over 24/20
6 Power Clean 195/125, Fx: 175/115, Rx+: 205/135
6 Burpee Box Jump Over 24/20
3 Power Clean 205/135, Fx: 195/125, Rx+: 225/145
3 Burpee Box Jump Over 24/20

08
Sep

Sunday, September 9, 2018

September 8, 2018

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

“Daniel”
For Time:
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups

07
Sep

Saturday, September 8, 2018

September 7, 2018
FREE 7-fit CLASS today at 9:00 am. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
FREE CrossFit CLASS today at 11:000 am. Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/
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Crossfit Total:

*Back Squat – 1 RM
*Strict Press – 1 RM
*Deadlift – 1 RM

*In the allotted time establish a 1 rep max for the movements above. For athletes that have been weight training for 3 months or less, find a heavy triple. Coaches discretion based on form and movement of the athlete.

06
Sep

Friday, September 7, 2018

September 6, 2018

‘Nasty Girls’
3 RFT:
50 Squats
7 Ring Muscle-ups (Fx: 7 C2B Pull-ups + 7 Ring Dips)
10 Hang Power Cleans 135/95, Fx: 115/80)

Finisher:
EMOM 10, with a partner
Partner 1 = Rowing for Cals, Rx+: Bike Cals
Partner 2 = 1 Rope Climb, Rx+: Legless 15

Partners alternate every minute

05
Sep

Thursday, September 6, 2018

September 5, 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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10 RFT:
10 Box Jumps 24/20
10 KBS 24/16kg
200m Run

 

Finisher: Mobility as necessary for CF total

OR

Second metcon (for those not doing the CF Total on Sat):
14 min AMRAP:
14 Alternating DB Snatches 50/35, Fx: 35/20
14 ABMAT sit-ups
14 Burpees
14 Overhead DB Lunges (alternate DB to other arm after 7 reps) 50/35, Fx: 35/20

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