WOD / Events

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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As we celebrate our fallen. Join us for a CrossFti tradition that brings communities together. Memorial Day Murph (Monday, May 28). This intense Hero WOD is a true test of endurance, stamina and grit.  Because Hero Wods have no time cap and this may some athletes an hour to finish The WOD will start promptly at 9:15 am. Please RESERVE beginning May 21st for this WOD. If the Cap is exceeded and 10:00 am WOD will be added to the schedule. Wear you “Murph” t-shirt, colors of patriotism and bring a friend.
 
“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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Every 2:00 for 16:00 (8 sets):
Squat Clean and Push-Jerk + Split Jerk
Build over the course of 8 sets to a heavy set for the complex
“2011 CrossFit Games Event 4”
For time*
5-4-3-2-1
Clean and Jerk (145/115, 165/125, 185/135, 205/145, 225/155#) Fx: men subtract 40# and women 30# from each Rx weight – athletes change their own weight
Rope Climb
*15 minute time cap

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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Summer’s here and we want you in the best shape of your life. 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:
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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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Bench Press (20 minutes)
5-5-5-5-5 + 1 set of max reps at last week’s 20 RM weight or 60%

AMRAP 14: RX+: weight vest
800m Run buy-in then max rounds of Cindy.
5 Pull-ups
10 Push-ups
15 Air Squats

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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Every 2:00 for 16:00 (8 sets):
Squat Snatch x 3 reps (start at 60% and build over the course of 8 sets to a heavy 3 rep, not touch-and-go)

Death by Thrusters 75/55
*20 minute cap; If you fail a round of thrusters, rest for one minute . Then Perform 6-10 burpees every minute until last Athlete finishes.

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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AMRAP INTERVALS: On a running clock:
7:00 – AMRAP
Buy-In: 400m Run
10 Power Cleans 95/65,  Fx: 75/55, Rx+ = 175/115
10 Handstand Push-Ups, Fx: Push-ups

Rest 3:00, until the clock reaches 10:00 and then…

7:00 – AMRAP
Buy-In: 400m Run
8 Power Cleans 115/85, Fx: 95/65, Rx+: 185/125
8 Handstand Push-Ups

Rest 3:00, until the clock reaches 20:00 and then…

7:00 – AMRAP
Buy-In: 400m Run
6 Power Cleans 135/95, Fx:115/80, Rx+: 205/135#)
6 Handstand Push-Ups

Auxillary strength/stability
3 Sets:
DB Row x 20 reps (10 each arm)
Single-Arm Standing Inverted KB Press x 20 reps (10 each arm)

 

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

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