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WOD / Events

31
Dec

Monday, January 1, 2018

December 31, 2017

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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Strength/Skill Schedule:
Monday: AMRAP Intervals
Tuesday: Back Squat
Wednesday: Clean and Jerk Complex
Thursday: Benchmark “Mary”
Friday: Double Unders/Gymnastics
Saturday: Deadlift
Sunday: Hero WOD “Jack”

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Teams of 4. One person working at each station at the same time. Partners rotate during the rest periods. Score Total Reps as a team. 20:00 Clock

‘2018 New Years Workout’

Station 1:
AMRAP 4 Minutes
20 Kettlebell Goblet Squats (24/16 KG)
18 Kettlebell Swings (24/16 KG)

Rest 1 minute

Station 2
AMRAP 4 Minutes
20-Calorie Row
18 Power Snatches (75/55#)

Rest 1 minute

Station 3
AMRAP 4 Minutes
20 Thrusters (75/55#)
18 Burpees

Rest 1 minute

Station 4
AMRAP 4 Minutes
20 Box Jumps (24/20″)
18 Push-ups

RX+: 95/65

30
Dec

Sunday, December 31, 2017

December 30, 2017
Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
 
Sunday, December 31, Yoga Cancelled.
Monday, January, 1: 12:00 Pm WOD Only 50 Cap
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Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Weighted Pull Ups
5 x 5 (A)

Beginners:
5 x 5 with a challenging Modification
*Negatives
*1 foot on Box with Negative
*2 feet on box with Negative
*Seated

5 rounds:
8 Toes to Bar, Fx: Knee Raises
10 Alt. DB Snatches 50/35, Fx:35/20
12 DB Overhead Squat 6L/6R 50/35, Fx: goblet Squat 35/20

 

29
Dec

Saturday, December 30, 2017

December 29, 2017
Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
 
Saturday, December 30: 10 am WOD and 11 am Open Gym. Please Reserve! If cap is met a 9 am will be added.
Monday, January, 1: 12:00 Pm WOD Only 50 Cap
========================

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Hero WOD
“McGhee”
30 AMRAP
5 Deadlifts 275/185
13 Push ups
9 Box Jumps 24/20

28
Dec

Friday, December 29, 2017

December 28, 2017
Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
 
Friday: December 29: No 6:30 pm WOD or Open Gym
Saturday, December 30: 10 am WOD and 11 am Open Gym. Please Reserve! If cap is met a 9 am will be added.
Monday, January, 1: 12:00 Pm WOD Only 50 Cap
========================

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Squat Snatch
EMOM for 10:00
*Starting 40 Below 1 RM
*Add 5lbs to bar after every successful lift.

21-15-9
Burpees over bar
Front Squat 135/95, Fx:95/65

27
Dec

Thursday, December 28, 2017

December 27, 2017
Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
 
December 27 and 28th: NO 4:30 pm or 7:30 pm Open GYM or WOD
Friday: December 29: No 6:30 pm WOD or Open Gym
Saturday, December 30: 10 am WOD and 11 am Open Gym. Please Reserve! If cap is met a 9 am will be added.
Monday, January, 1: 12:00 Pm WOD Only 50 Cap
========================

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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

10 min HSPU AMRAP
Rx: Strict
Fx: kipping Gamestandard/1 abmat
Rx+: Deficit 4/”2″

“Fight Gone Worse”
3 Rounds:
1:00 Max Wall Ball Shots 20/14
:30 Rest
1:00 Max KB Sumo Deadlift High Pull 32/24, Fx:24/16
:30 Rest
1:00 Max Box Jumps 24/20
:30 Rest:
1:00 Push Press 95/55, Fx:75/55
:30 Rest
1:00 Max Assault Bike Cals
:30 Rest

*Score is total reps

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