Strength for the week
Monday: Front/Back Squat
Tuesday: Split Jerk
Wednesday: CrossFit Triathalon
Thursday: Front/Back Squat
Friday: Clean Complex
Saturday: Deadlift
Sunday: Pull Ups
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7/13 Front Squat Back Squat
6 x 3/6 @ 85%
Rest 2:00-3:00
5 Rounds for time:
3 Power Cleans 185/125, Fx: 135/95
10 meter Handstand Walk, Fx:14 Shoulder Taps
15/12 Cal Row
What are you waiting for? Sign up for our next Foundations Course. 4 Classes starting this Monday at 6:45 pm. Register here!
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Yoga with Chuck 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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Rope Climb Technique:
Rx: 10 Legless Climbs for time
Fx: 12 Climbs for time
*Wear Tall Socks
27-21-15-9
Deadlift 155/105, Fx: 135/95
Hand Release Push ups
Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Today we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/.
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.
“31 Heroes”
AMRAP 31:
8 thrusters, 155/105
6 rope climbs
11 box jumps, 30/24
*Teams of two, one buddy runs 400m with 45/25 pound plate
Compare: 8/6/2016
Meet Max and test drive the Route 7 mobile!
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Front Squat/Back Squat Cycle
6 x 3/6 @ 83%
Rest 2:00-3:00
8-7-6-5-4-3-2-1
Power Snatches 135/95 Fx: 95/65
Chest to Bar Pull Ups, Fx: Pull Ups
The first Thursday of the month is here! CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. These 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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Muscle Up Technique:
RX: 5 sets of 2 strict + 3 Kipping UB
Fx: 5 Sets of 3-5 UB Kipping
*Rest as little as Possible
3 Rounds For time:
18 Box Jumps 24/20
15 Alt. DB Snatches 50/35, Fx: 35/20
12 Burpees
9 Toes to Bar
