Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Push Press
5 x 3 (ME)
9-15-21
Hang Power Cleans 135/95, Fx: 115/80
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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EMOM 10:
Mins 1-5: 4 Power Snatches
Mins 6-10: 4 Overhead Squats
(Athletes choose Challenging Weight)
AMRAP 8:
8 Thrusters RX:95/65 FX: 75/55
40 Double Unders
8 Hang Power Snatches RX:95/65 FX: 75/55
40 Double Unders
CrossFit Open WOD 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 50/35
16 toes-to-bars
8 power cleans 50/35
Then, 2 rounds of:
50-ft. weighted walking lunge 50/35
16 bar muscle-ups
8 power cleans 50/35
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Athletes assure that you are familiar with movement standards. https://games.crossfit.com/workouts/open/2017#workoutDescription
It’s First Thursday of March! This 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 your space if you are not a CrossFit Route 7 member and arrive 15 min prior to complete our waiver.
Click here to: https://crossfitroute7.com/try-us-for-free/
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Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays. 9:00 am WODS to Saturdays.
*RESERVE CLASSES: We will be increasing the class cap to 25 and 2 coaches for larger classes.
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Clean and Jerk:
20 Minutes to establish a Heavy Double (or work on technique at 80% if doing 17.2)
AMRAP 10:
5 Clean and Jerk @ 75% of strength weight achieved
10 HSPU Fx: push-ups
15 box jumps 32/26 Fx: 24/20
Schedule Changes starting 2/27:
*No 7:30 pm WODS from February 27-March 13. 7:30 pm will be open gym.
*Starting March 13,we are adding a 4:30 pm WODS to Mondays and Wednesdays. 9:00 am WODS to Saturdays.
*RESERVE CLASSES: We will be increasing the class cap to 25 and 2 coaches for larger classes.
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Bench Press
5 x 5 (ME)
For time:
4 Rounds:
200m run
10 Power Snatches 95/65 Fx: 75/55
20 Wall Balls* 20/14
*5 burpee penalty each time you break on the wall ballsRx+: 115/80
