@Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24^th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day to day activities.

Please follow the link to pre-register and secure an appointment.  CLICK BELOW to register

If you are not familiar; Airrosti, is a conservative, non-invasive approach for pain/injuries. Typical injury resolutions are experienced on average, within 3 visits

https://go.airrosti.com/scheduler/event/0NIFQ1A35SJ

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7/13 Front Squat Back Squat
5 x 4/8 @ 73%
Rest 2:00

AMRAP 10:
10 Push Jerk 155/105, Fx: 115/80
15 Sit ups
25 Double Under

Accumulate a
4:00 Hold at the Top of the rings

Our O.G. is the one and only Martine Lellis. Martine designed today’s WOD and hopes you enjoy it. She will!

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@Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24^th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day to day activities.

Please follow the link to pre-register and secure an appointment.  CLICK BELOW to register

If you are not familiar; Airrosti, is a conservative, non-invasive approach for pain/injuries. Typical injury resolutions are experienced on average, within 3 visits

https://go.airrosti.com/scheduler/event/0NIFQ1A35SJ

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Snatch
20:00 to find a Heavy Single

“Martine’s Jam”
200 meter Overhead Walk 45/25
30 Cal Row
30 Kettlebell Swings 24/16
200 meter suitcase carry 24/16
20 Cal Row
20 Kettlebell Swings 24/16
200 meter Overhead Walk 45/25
10 Cal Row
10 Kettlebell Swings 24/16
200 meter suitcase carry 24/16

*Penalty for putting plate or Kettlebell down or resting is 5 air squats.

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@Airrosti’s Dr. Justin Bryant will be at Route 7 Monday, July 24^th from 6:00pm – 7:30pm offering complimentary athlete services to any members suffering from pain or an injury. These 15 minute appointments will allow them to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day to day activities.

Please follow the link to pre-register and secure an appointment.  CLICK BELOW to register

If you are not familiar; Airrosti, is a conservative, non-invasive approach for pain/injuries. Typical injury resolutions are experienced on average, within 3 visits

https://go.airrosti.com/scheduler/event/0NIFQ1A35SJ

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

AMRAP 10:
Rx: Strict Handstand Ups
Fx: Kipping

Handstand Push up Technique and Skills

10 Rounds For time:
2 Muscle Ups, Fx: 2 Chest to bar pull ups and 2 ring dips
3 Deadlifts 315/225, Fx: 225/155

Accumulate a 5:00 weighted Plank

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Today’s O.G. is Ryan “New Daddy” Doughty. “It has been a incredible journey for myself getting better everyday that I came to the gym. The reason I joined and stuck with CFR7 has been BJ and the coaching as well as the fellow athletes at the gym. BJ is one of the best coaches in the area hands down and I love being challenged every day at the gym. It also has been amazing to watch some of the members improve tremendously in such a short amount of time and has always been motivation for me to come back and get stronger as well. Thank you for the fun memories as this is my last month at CFR7 has I will be moving away to a bigger place to make room for the equipment for my newest CF member Kayleigh Regina Doughty.

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7/13 Front Squat Back Squat
4 x 7/13 @ 70%
Rest 2:00 between sets

5 Rounds for time:
6 Power Cleans 135/95, Fx: 115/80
6 Bar Facing Burpees
200 Meter Run

RX+: 165/110