Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
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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Squat Snatch
5 x 3 (ME)
*Touch and Go
AMRAP 12
10 Deadlifts 225/155, Fx:185/125
200 Meter Run
30 Double unders
Show us how far you have come in just 6 weeks. Our 6 Week New You challengers will retest Foundations WOD 5 today at 1pm. Let’s come out and show support and the power of a CrossFit community.
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“Barbara”
5 Rounds for Time:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3:00 EXACTLY between rounds….EXACTLY
Beginners/Foundation:
5 Rounds for time
10 Pull ups or Ring rows
15 Push ups
20 Sit ups
25 Squats
Rest 3:00 EXACTLY between rounds….EXACTLY
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New You Re-test Foundations WOD 5
“8 min AMRAP
5 Hang Power Cleans 55/35, 35/15
10 WBS 14/20
15 PVC Overhead Squats
We had a blast cross training with the Run the World run Club. See you next month.
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Come out and support the New You Challengers on Saturday, April 8 at 1 pm. They will be retesting Foundations WOD 5. This will be their first benchmark and we expect to see some huge gains.
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Push Press:
Establish a 5RM
New You: 5 x 5 (A)
Tabata
Row Calories
Plate Ground to Overhead 45/25, Fx: 25/15
10 m Shuttle
3 part Renegade Rows 45/30 Fx: 35/20
Not Rotating Stations
Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Tonight at 6:30 pm.
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 you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.
Click here to: https://crossfitroute7.com/try-us-for-free/
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Deadlift
6 x 4 @ 75-80%
*Rest no longer than 1:00
Beginners: 5 x 5 add 5-10# from last week
5 Rounds For time:
15 Wall Ball Shots 20/14
10 Toes to Bar, Fx: Hanging knee raises
5 Muscle Ups, Fx: Pull ups + Ring dips
The First Thursday of the month is upon us. Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Thursday April, 6th at 6:30 pm.
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 you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.
Click here to: https://crossfitroute7.com/try-us-for-free/
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Kipping Pull Up Technique
RX: 60 Pull Ups for time (go for biggest set possible and record)
Fx: 40 Pull Ups for time
Partner WOD:
AMRAP 20:
1 Working, 1 Resting
40 Goblet Squats 32/24, Fx:24/16
40 Kettlebell Swings 32/24, Fx:24/16
40 Hand Stand Push ups, Fx: Push Ups
40 Box Jumps 24/20
