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.”

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

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

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

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 

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

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

 Why are you wearing a Mayhem shirt? SMH!

We have to kick off our O.G. Recognition month with the first one in the door everyday since the beginning. Mr. Bright and early Tom Shima. “Why Tom CrossFits?  My goals aren’t that noble.  Having passed the half century mark, it’s about how I feel.  My goals are to feel energized, and not ashamed to take my shirt off on the beach or pool.  I love and endure CrossFit Route 7 for the awesome coaching, programming, camaraderie and community.  It’s not for everyone, but it’s what gets me out of bed, ready to roll at 4:30 in the morning.  Left to my own devices I could wander aimlessly around a typical gym for an hour, and never break a sweat or get my heart rate over 80 BPM!  I enjoy the surprise of what each day will bring (and never look at the WOD in advance).  Keep up the great work, and proud to have been the first athlete to cross the threshold at 5:07 AM on opening day in January 2015!”

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

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 

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

Strict Press
1-1-1 (ME)
Push Press
3-3-3 (ME)
Push Jerk
5-5-5 (ME)

*each final lift should lead into next lift.

AMRAP 4:
15/12 Cal Row
10 Box Jumps 24/20
rest 2:00
AMRAP 4:
10 Russian Kettlebell Swings 32/24
8/6 Handstand Push Ups, Fx: Hand Release Push ups

Score = Total Reps

Jeremiah 29:11 For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.

For the month of July we would like to celebrate and honor our patrons that have been with us since our inception. These athletes have been the foundation of CrossFit Route 7 since January of 2015. They have been around through our ups and downs. Our changes and modifications, and are considered leaders of the CFR7 community. Each day for the month of July we will honor an O.G. of CrossFit Route 7 on the WOD Post and Route 7 Facebook page.

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

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 

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

“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatches 135/95

Scale: 1:1 Pull Ups+ring dips

Compare to 8/5/2016, 6/24/15, 2/23/14, 9/7/13

Front Squat:
3 x 12 (ME)

For the month of July we would like to celebrate and honor our patrons that have been with us since our inception. These athletes have been the foundation of CrossFit Route 7 since January of 2015. They have been around through our ups and downs. Our changes and modifications, and are considered leaders of the CFR7 community. Each day for the month of July we will honor an O.G. of CrossFit Route 7 on the WOD Post and Route 7 Facebook page.

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

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 ( 9am WOD will be opened if class cap reservations occur)

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

Double Unders Skill

E3MON 15:
Perform 1 round of:
15 Wall Balls Shots 20/14
15 Kettlebell Swings 24/16
30 Double Unders

*every 3 minutes/ 5 rounds

RX+:
20 Wall Balls Shots 20/14
20 Kettlebell Swings 32/24
40 Double Unders

Finisher:
Skin the Cats