Our next on O.G. for the month of July is Tracey Epstein. “It’s cheesy and a bit of a cliche, but the main reason I love CrossFit Route 7 is the community. I know that whenever I walk through the gym door, the coaches and the other athletes will be there to cheer me on, pick me up, and push me to do my best.  For years (as in…my entire life), I struggled to find a fitness routine that I could stick to and that didn’t feel like a chore.  The people, coaching, and programming at CFR7 fixed that for me.  I am so much stronger because of this crew and I can’t thank them all enough!”

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EMOM 10:
3 Hang Power Clean (ME)

AMRAP 10:
10 Shoulder to Overhead 115/80, Fx: 95/65
10 Hand Release Push ups
10 Box Jumps 32/26, Fx: 24/20

6 x 1:00
Front Rack KB Hold
3 sets each side

Happy Independence Day for the CrossFit Route 7 community.

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Tuesday, July 4th: 10 am Wod only

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Partner WOD:
20-16-12-8-4-8-12-16-20 (116 reps)
Chest to Bar Pull Ups
Thruster 115/80, Fx: 95/65
Front Rack lunges 115/80, Fx: 95/65
Power Snatches 115/80 Fx: 95/65
Synchonized Burpees

Finisher if desired (feel free to tackle this with your partner):
Row 1776 meters For America!

O.G of the Day goes to Brandon Flickinger, 39. “I am part of the 12:00 contingent at CFR7. I followed BJ to Crossfit Route 7 from a previous Crossfit gym. As I am approaching the big 4-0 time for exercise is becoming more scarce and fitness harder to maintain. I always tell people who haven’t tried Crossfit that I have never left a WOD feeling like I didn’t get my money’s worth. My favorite WOD is for time: 30 body weight bench press and a 1 mile run. If this event were in the Crossfit Games, I might win it all.”

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Strength for the week
Monday: Back Squat
Tuesday: Partner WOD
Wednesday: Hang Power Clean
Thursday: Front Squat
Friday: HSPU Technique
Saturday: Power Snatch
Sunday: Weighted Pull Ups

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EMOM 12:
ODD: 3 Back Squat (ME, Working sets start at 80%)
Even: 5 Tall box Jumps (ME)

4 Rounds:
10 Meter Handstand Walk: Fx 16 Shoulder Taps
15 KB SDHP 32/24 Fx: 24/16
20 Kettlebell Swings 32/24 Fx: 24/16
25 Abmat Sit ups

4th of July Schedule:

Saturday, July 1st: 9 am and 10 am WOD only. No Open gym or Free Class
Sunday, July 2nd: Yoga Cancelled
Monday, July 3rd: 7:30 Pm Wod Cancelled
Tuesday, July 4th: 10 am Wod only 

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Thruster:
Find a Heavy Double
*From the Rack

4 Rounds for time:
12 Pistols
12 Toes to Bar
12 Hang Power Cleans 115/80, Fx: 95/65