Attend our FREE class this tonight 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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Back Squat:
4×5 @ 75%, then one set of 5+ reps (max reps) @ 75%
Rest as needed

On a running clock:
At 0:00, for time:
750m Row
50 x Wall-Balls (20/14#)

at 8:00, for time:
750m Row
50 x Front Rack Lunges (95/65#), fx = 65/45#

• Stagger 4 minutes for large classes, heat 1 going at 0 / 8 and heat 2 going at 4 / 12
• Record times for each set; add up times for a total time
• Encourage athletes to attempt going unbroken for as long as possible, the top athletes being able to do both sets unbroken
• Time cap the first interval at 7 minutes, so that the slowest people will get at least 1 minute of rest

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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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/

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

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!

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

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