WOD SCHEDULE UPDATE: No 7:30 pm Wod or Open gym on Thursday, June 8th.

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Calling all New You athletes! Your Nutrition Seminar is this Thursday, June 8th at 7:30 pm. Bring a pen, pad and questions and get the answers to all your nutrition questions. Coach Nicole is going to simplify an often over complicated topic. This is an open forum seminar so be ready to interact and even share some of your on successes and stories.

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Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00 pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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Strength for the week
Monday: Back Squat
Tuesday: Hang Power Clean
Wednesday: Muscle Up Technique
Thursday: Snatch Balance Complex
Friday: Deadlift
Saturday: “Jackie”
Sunday: Barbell Step Ups & Pendlay Rows

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Back Squat EMOM 8:
3 Back Squats at 78-80% of 5RM

“A vicious cycle”
AMRAP 14:
10 Front Squat 135/95, Fx:95/65
60 Double Unders
20 Abmat sit up

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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Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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Push Press:

5 x 5 (Across)

6 Rounds For time:
200m run
4 Deadlifts 275/185, Fx: 185/125
8 Hand Release Push Ups

Come out swinging today! Starting around 2 pm, Test you swing at Top Golf Loudon with the community. Great food, music and family!  Plenty of activities available for Adults and children. Wear your favorite tank to show off them arms for your swing. Hope to see the community in full affect!

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Free Mobility Class with Coach Marcus Saturday, June 10th at 1:00pm. What’s holding you back? Let Coach Marcus show you some techniques that may improve your movement in and outside of the gym

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EMOM 15:
Minute 1: 15 Russian Kettlebell Swings 32/24, 24/16
Minute 2: 18/15 Cal Row
Minute 3: 10 GHD Situps, Fx: 20 Abmat Situps

“Lighter Regional Wod Event 2”

21-15-9 reps for time of:
Dumbbell snatches 50/35 Fx: 35/20 (CFR745/30, Fx: 30/20)
Ring dips

11:00 Cap
*KB can be subbed.

Friday, June 2nd at 6:30 pm, all Route 7 ladies, It’s time to Wine and WOD. Join us for a women’s only event where you’ll be able to strengthen your bonds with your fellow R7 lady CrossFitters and maybe even form some new ones!

There’s nothing better than getting a sweat on and having a few drinks and some grub with good people. Please BYOB and snacks to share. In addition, please use the Google excel spreadsheet posted on our Seven Up page to post what snacks you’ll be bringing to share and to see what others are bringing as well.

Lastly, bring any (female) friends along to the event who would like to join… the more the merrier! No fee for attending.

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Saturday, June 3rd starting around 2 pm, Test you swing at Top Golf Loudon with the community. Great food, music and family!  Plenty of activities available for Adults and children. Wear your favorite tank to show off them arms for your swing. Hope to see the community in full affect!

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Front Squat Jerk Complex
Find heaviest complex of:
2 Front Squats + 1 Split Jerk
*From the rack

20:00 Cap

AMRAP 15:
10 Hang Power Clean and Jerks 115/80, Fx: 95/65
200m run
30 Double Unders

1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing.

Friday, June 2nd at 6:30 pm, all Route 7 ladies, It’s time to Wine and WOD. Join us for a women’s only event where you’ll be able to strengthen your bonds with your fellow R7 lady CrossFitters and maybe even form some new ones!

There’s nothing better than getting a sweat on and having a few drinks and some grub with good people. Please BYOB and snacks to share. In addition, please use the Google excel spreadsheet posted on our Seven Up page to post what snacks you’ll be bringing to share and to see what others are bringing as well.

Lastly, bring any (female) friends along to the event who would like to join… the more the merrier! No fee for attending.

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

Saturday, June 3rd starting around 2 pm, Test you swing at Top Golf Loudon with the community. Great food, music and family!  Plenty of activities available for Adults and children. Wear your favorite tank to show off them arms for your swing. Hope to see the community in full affect!

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Hollow Position Work:

Technique Breakdown
then: 2 x :30 of each movement

*Tuck Hollow Hold, Single Leg Extensions, Extending Both Legs
*Lowering Straight Legs, Extending the Arms
*Hollow Rock
*Tuck Crunch & V-Ups

*Courtesy of: CrossfitGymnastics.com; http://www.crossfitgymnastics.com/hollow-variations/

Partner WOD:
For Total time:
3 Rounds each
Person 1: 300 meter row
Person 2: Front Rack KB Hold 24/16, Fx: 16/12 (2 Kettlebells)
Then:
3 Rounds each
Person 1: 10 Handstand Push ups, Fx: Hand release Push ups
Partner 2: Handstand Hold Fx: Plank
Then:
3 Rounds each:
Partner 1: 10 Toes to Bar Fx: Hanging Knee Raises
Partner 2: Deadlift Hold 225/155, 185/125

*Reps count only while Hold is performed

*Coaches can start teams at different WOD Pieces