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.

Directions via google maps

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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

Great Falls Community Hangout this Saturday, May 12 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.

Directions via google maps

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Strength:

5 Sets of:
2 Front Squats + 1 Split Jerk (Build to max)

(20 Minutes)

Conditioning:

EMOM 15:
Min 1: Power Clean (135/95) (Fx 115/80)
Min 2: Assault Bike Calories
Min 3: Rope Climbs
Min 4: DB Snatch (50/35) (Fx 35/20)
Min 5: Forearm Plank

(Score total reps)

Yoga with Kendra tonight at 7:30 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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Great Falls Community Hangout this Saturday, May 12 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.

Directions via google maps

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Ring Muscle-up Review and Practice (15 minutes)

Advanced Athletes
For time:
30 Ring Muscle-ups
(15 minute cap)

AGOQ Workout 3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots 20/14
100 double-unders
50-ft. handstand walk, Fx: 15 Alternating Shoulder-Taps against wall
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Great Falls Community Hangout this Saturday, May 12 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.

Directions via google maps

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‘Isabel’
30 Snatches (135/95#)

Compare to 7/29/2017

EMOM 12:
Odd: 10 Ring-Rows w/ 1 second hold at top of each rep
Even: 10-15 Toes-to-Bar, Fx: hanging knee raises