Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD.

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“Black Lung””
21-15-9
Thrusters 95/65
Push Up
Front Squat 95/65
Pull Up
Wall Ball 20/14
Burpees
(Fx: 15-12-9)

*Courtesy CrossFit Terminus”

400m Farmers Walk

Jason Carrier is rep’n the O.G. of the Day. ”

Absolutely love the CFRT7 Community

Heathy body, healthy heart! Thank God for George aka HAMMER in the morning motivating us all to stay the course. Comedy at 6am is priceless. Love the Country Music tempo Marcus and BJ pump out. Grateful for many friendships and the culture CFRT7 has built. The thought of going back to the gym and walking around staring at machines and building my own workout is completely foreign. Train, Compete Win! Cheers to CFRT7…. Wondering when we can practice Keg stands and kick up the workouts a bit… J”

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Heavy Squat Snatch Interval
Every :90 for 15:00
Perform 1 Squat Clean
*increase 5# every successful lift
Working sets start 40# under 1 RM

AMRAP 10:
10 Dumbbell Push Press 50/35, Fx: 35/20
10 Meter Overhead Walking KB lunges 24/16, Fx: 20/16
10 Alt. KB Snatches 24/16, Fx: 20/16

7/13 Front Squat/Back Squat

4 x 7/13 at 65% Rest 2:00

AMRAP 12:
200m run
12 Burpee Box Jumps 24/20 (Lateral Burpee to Box)
12 Toes To Bar

Deadlift
Find a 2RM
*20:00

15-12-9
Power Snatch 135/95, Fx: 95/65
Ring Dips

Accumulate a 7:00 Overhead Plate hold
45/25, Fx:25/15

Tripple O.G. Borna Daftari! “My favorite thing about crossfit is the push it gives me to get an amazing workout so efficiently.  Between the programming, coaching, and push from other members I do so much more than I ever could on my own or even with a personal trainer.  My goals are just to be healthy, have the energy to play with my kids, and not gross out my wife… and luckily I’m doing better with all of those now at 35 years old than I was doing when I was 25.  On that note, my favorite WOD is Diane, mostly because it seemed so impossible to me when I joined and I’m proud it’s something I can get done now.  The reason I stay at CFR7 is because I’m constantly learning new things that help me be fitter and healthier. Whether it’s tips on form for weightlifting, new exercises, or mobility tips, I’ve been getting smarter my whole time at route 7 thanks to the coaches.

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HERO WOD:

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

“Lumberjack 20”
For time:
20 deadlifts, 275/185
Run 400m
20 KB swings, 32/24
Run 400m
20 overhead squats, 115/80
Run 400m
20 burpees
Run 400m
20 Chest to Bar pull ups
Run 400m
20 box jumps, 24/20
Run 400m
20 squat cleans, 115/80
Run 400m

Have athletes share barbells and run a stagger start

*Compare to 11/23/15