Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements.

Reserve your spot today! https://crossfitroute7.com/try-us-for-free/

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What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

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Muscle-up OR Strict Pull-up/Ring Dip Skill Practice (20 minutes)

3 Sets:
Strict Pull-ups x 8-12 reps (add weight if you can do 12+ strict pull-ups); fx = ring-rows
Strict Ring Dips x 5-10 reps; fx = ring push-ups

Advanced athletes (those who have muscle-ups):
3 sets, focusing on good consistent unbroken sets, not for time of:
Muscle-ups x 2-10 reps
Nose-to-Wall Handstand Hold x :60 seconds

AMRAP 18:
21 Push-ups
15 Ring-Rows
9 Burpee Box Jumps (24/20”)

Finisher:
Tabata Ab-Mat sit-ups
Tabata Bicycle Crunches

Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements.

Reserve your spot today! https://crossfitroute7.com/try-us-for-free/

===============================

What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

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Strength/Skill Schedule:
Monday: Benchmark WOD “Diane”
Tuesday: Body Weight Strength and AMRAP
Wednesday: Back Squat
Thursday: Barbell intervals
Friday: Deadlift
Saturday: Strict Press
Sunday: Rope Climbs

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“Diane”
21-15-9
Deadlift (225/155#)
HSPU
*15 Minute Time-Cap
*compare to 2/22/17

3 Sets of: (no longer than 20 minutes)
1 Arm DB Row x 20 reps (10 each arm)
DB Side Lateral Raise x 10 reps

EMOM 10:
Odd Minutes: 15 V-ups
Even Minutes: Elbow Plank x :45

Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

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What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

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3 Super-Sets of:
Standing Strict DB Press x 10 reps (across)
Ring Rows (2 second hold at top of each rep) x 10 reps
Rest 2-3 minutes

‘Jack’ (hero workout)
20 Minute AMRAP:
10 Push-Press (115/85#)
10 KBS (53/35#)
10 Box Jumps (24/20”)

What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

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Deadlift
5 sets of 7 reps*
*Let feel dictate load, build over the course of 5 sets
Rest 2-3 minutes

For time:
20 Toes-to-Bar
40 Walking Lunges with Two Kettlebells, Farmer’s Carry (24/16kg) (RX+ = 32/24kg)
60 Wall Balls (20/14)
40 Walking Lunges with Two Kettlebells, Farmer’s Carry (24/16kg) (RX+ = 32/24kg)
20 Toes-to-Bar

(Optional Post-wod)
3 sets of:
DB Hammer Curls x 20 reps
Plank Hold x 60 Seconds

Inclement Weather Schedule update: 
Cancelled: 6:00 am and 7:00 am

What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

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This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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On a running clock, for time:
Row 2000m

When the clock reaches 10 minutes, perform the following:

3 RFT:
15 Shoulder-to-Overhead 135/95 Fx: 115/80
15 Hollow Rocks

When the clock reaches 20 minutes, performing the following:

3 RFT:
15 Burpee Box Jump Overs (24/20”)
15 DB Shoulder-to-Overhead (2 x 50/35# Fx: 35/20)

Go as hard as possible in each segment of the workout!