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

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Saturday, January 21st 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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Rope climb technique
Fx: 8 rope climbs for time
Rx: 12 rope climbs for time
Rx+: 16 rope climbs for time

12 min AMRAP:
8 Deadlifts 225/155 Fx: 185/135
12 Ring Dips Fx: Push-ups
24 Sit-ups

Be on the lookout for new faces. We are running our foundations course in the mornings and evenings for the next 2 weeks.  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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Monday, January 16 Schedule:
0630: Open Gym
1200: WOD
1730: WOD

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Monday: 20 RepBack Squat
Tuesday: Work
Wednesday: Snatch
Thursday: 20 RepFront Squat
Friday: Push Press, Open Prep WOD
Saturday:Hero WOD
Sunday: Bench Press

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20 Rep Back Squat
(Week 2: 73-75% of 5RM)
15:00
Warm Up: 5@ 58%, 63%, 68%

5 rounds
10 Curtis P’s 95/65, Fx:75/55
10 T2B
10 Meter HS Walk/ Fx: 15 Shoulder Taps

Curtis P:
1 Power clean
2 alt Front Rack Lunges
1 Push Press or jerk

Monday, January 16 Schedule:
0630: Open Gym
1200: WOD
1730: WOD

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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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Deadlift
3 x 7 ME

BAF:
Deadlift Technique
3 x 5 (A)

Tabata:
Ball Slams
Reverse KB Lunges 24/16, 16/12
Jumping Squats
KBS 24/16, 16/12

Finisher: 100 Hollow rocks

Monday, January 16 Schedule:
0630: Open Gym
1200: WOD
1730: WOD

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Team Work Warm up.
3 sets of:
15 Partner WBS
20 MB pass Sit Up
Rest :90 between sets

Partner WOD:
6 rounds (3 rounds each):
12-9-6:
Calorie Row
Burpees over the rower

Cap: 25 min

Monday, January 16 Schedule:
0630: Open Gym
1200: WOD
1730: WOD

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Bring a Friend Week! Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All WODs will be modified so you can train with buddy.

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20 Rep Schedule and adjustments

Week 1: 70% of 5RM

Week 2: 73-75%

Week 3: 76-80%

Week 4: 79-85%

Week 5: 82-90%

Week 6: 85-95%

Week 7: MAX Effort Attempt at 100%

Athletes can make the needed percentage increases weekly to hit their 20 reps. We are recommending a 3-5 percent increase each week. 70% is again the recommended start percentage, starting lower is okay as long as the intensity is there and goal is met. Ask Coach.

These 20 sets are intense both mentally and physically. Be aggressive, you could be under the bar for some time. If you overshoot your attempt and failed shy of 20 reps, Log it and Make the appropriate adjustment for next weeks squats. These adjustments were established based on a 2 day squat cycle with alternating squat types, as opposed to the 3 day/5# per day does not correlate well. We believe the athlete will still receive great strength increases and PR their 5 RM at the end of the cycle. Also, EAT and SLEEP. The next 24-36 hours is important after each session.

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20 Rep Front Squat
(Week 1: starting at 70% 5RM)

BAF Strength
Front Squat Technique
3 x 10 Front Squat

5 Rounds
5 Muscle Ups Fx: C2B
7 Hang Power Snatches 95/65
9 T2B
200m Run

BAF WOD:
5 Rounds
5 Ring Rows
7 Push Ups
9 V ups
200m Run