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.

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

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

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

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

Get ready for the 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/

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

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.

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

Get excited everyone! Here’s your chance to see what CFR7 looks like with 200 members, increased WOD times and Maximal Effort! The “New You” program has brought us over 70 new faces to train for 6 weeks with us. They will start their 2 week foundations course Monday, February 27. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am and 6:45 pm. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.

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

Recovery Back Squats:
3 X 10 (ME)

6 Rounds for time:
8 C2B pull-ups, Fx: Pull ups
8 Shoulder to Overhead 135/95 Fx: 115/80
8 Pistols, Fx: KB Lunges 24/16

 

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.

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

Get excited everyone! Here’s your chance to see what CFR7 looks like with 200 members, increased WOD times and Maximal Effort! The “New You” program has brought us over 70 new faces to train for 6 weeks with us. They will start their 2 week foundations course Monday, February 27. The recruitment process was so successful that we have 5 Foundations courses running simultaneously at 6:30 am and 6:45 pm. This is a great opportunity to create new relationships and increase our program. After foundations they will be attending regular class times for 4 weeks.

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

Strength for the week
Monday: Long Partner WOD
Tuesday: Back Squats
Wednesday: Bench Press
Thursday: Clean and Jerk
Friday: Open Wod 17.2
Saturday: TBD
Sunday: Push Press

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

Partner WOD:
AMRAP 20
100 Double unders
50 walking KB overhead lunges 24/16
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Cal Row

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/
=========================

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 FOR CLASSES: We will be increasing the Cap to 25 and staff 2 coaches for capacity classes.

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

Power Snatch EMOM 10:
ODD: 4 Power Snatches at 85%
EVEN: 40 Double Unders

For Time:
30-20-10
Overhead Squats 115/80 Fx: 95/66
Hang Power Cleans 115/80 95/65
RX+: 135/95