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Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

24
Jan

Wednesday, January 25, 2017

January 24, 2017

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Be on the lookout for new faces finishing their last week of foundations.  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.

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Deadlift:
Find a Heavy triple

Cash-in: 400m Run
21-15-9
Hand Stand Push Ups 4″/2″, Fx: Games std/1 abmat
Box Jumps 32/26 Fx: 24/20
Wall Ball Shots 20/14
Cash-out: 400m Run
*5 burpee penalty each time you come off the wall for HSPU or break constant movement on the WBS
23
Jan

Tuesday, January 24, 2017

January 23, 2017

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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20 Rep Back Squat
(Week 3: 76-80% from 5RM)

3 Rounds:
AMRAP 4:
10 Double Unders
2 Power Cleans 185/125, Fx: 135/95
20 Double Unders
4 Power Cleans 185/125, Fx: 135/95
30 Double Unders
6 Power Cleans
…etc, until end of AMRAP
rest:2:00
*Courtesy MisFit Athletics

22
Jan

Monday, January 23, 2017

January 22, 2017

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Monday: Push Jerk
Tuesday: Back Squat
Wednesday: Deadlift
Thursday: No Strength, two MetCons
Friday: Front Squat
Saturday: Filthy Fifty

Sunday: Strict Press

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Push Jerk
3 x 10 (ME)

AMRAP 20 with a partner (one partner working at a time):
50 Calorie Row
40 Sit-ups
30 Kettlebell Swings 24/16
20 Pull-ups

RX+: 32/24


21
Jan

Sunday, January 22, 2017

January 21, 2017

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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Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Bench Press
3 x 10 (5# Heavier than last week)

4 Rounds:
10 Power Snatches 115/80 Fx:95/65
10 Burpees over the Bar
10 T2B
RX+: 135/95

Bar Musle Ups
AMRAP: 5

Fx: C2B or Bar Muscle ups technique

20
Jan

Saturday, January 21, 2017

January 20, 2017

Today at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!

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United States Army Capt. Benjamin David Tiffner

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

“Tiff”
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups, Fx: pull ups
7 hang squat cleans, 155/105, Fx: 115/80
7 push presses, 155/105, Fx: 115/80
*Courtesy: Crossfit.com
*score: Rounds + reps

1 … 583 584 585 586 587 … 734

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