Saturday, August 6 at the 10am WOD,we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/. Good thing we had a rope climb action this week!

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Snatch Accessory Clinic Saturday, August 6 at 9:00am. Developing methods to increase pulling power off the floor, and speed under the bar.  The work provided will not only provide you with strength and technical movements to improve your Snatch but also confidence when the load gets heavy. This 1 hour clinic is Free to CFR7 and BCF members. Drop ins $10.

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Touch and Go Power Snatches
5 x 3 (ME)
*working sets start at 70%

“Amanda”
9-7-5:
Muscle ups
Snatch, 135/95 (squat)
*compare 6/24/2015

Push Up Finisher:
RX: 100 Push Ups
Fx” 50

Saturday, August 6 at the 10am WOD,we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/. Good thing we had a rope climb action this week!

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Snatch Accessory Clinic Saturday, August 6 at 9:00am. Developing methods to increase pulling power off the floor, and speed under the bar.  The work provided will not only provide you with strength and technical movements to improve your Snatch but also confidence when the load gets heavy. This 1 hour clinic is Free to CFR7 and BCF members. Drop ins $10.

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Back Squat
EMOM 10
2 Back Squats starting at 80%, (ME)

Giant Sets:
3 x 12 Barbell Step Up (Front Rack)
3 x 10 GHD Hip Extension, or Good Morning
3 x :20-:30 Hollow Hold

Saturday, August 6 at the 10am WOD,we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/. Good thing we had a rope climb action this week!

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

Snatch Accessory Clinic Saturday, August 6 at 9:00am. Developing methods to increase pulling power off the floor, and speed under the bar.  The work provided will not only provide you with strength and technical movements to improve your Snatch but also confidence when the load gets heavy. This 1 hour clinic is Free to CFR7 and BCF members. Drop ins $10.

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Find Max Height Box Jump Double

AMRAP 18:
5 Bar Muscle ups Fx:C2B Pull ups
15 OHS 115/80, Fx: 95/65
200 M Run

3 DAYS OF FREE CROSSFIT STARTING TONIGHT AT 6:30PM! Are you still on the fence about CrossFit? Give us 3 days to change your mind. For Free! Join us August 2nd, 4th and 6th.
CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. Here at CrossFit Route 7 our goal is to improve the fitness level of our members while having fun with friends!

Click here to register: https://crossfitroute7.com/how-to-join/

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Saturday, August 6 at the 10am WOD,we will be doing 31 Heroes! Find a buddy, grab a sand bag and get ready to do work. If you would like more information or to make a donation or start your own fundraiser pleased go to https://www.31heroes.org/. Good thing we had a rope climb action this week!

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

Snatch Accessory Clinic Saturday, August 6 at 9:00am. Developing methods to increase pulling power off the floor, and speed under the bar.  The work provided will not only provide you with strength and technical movements to improve your Snatch but also confidence when the load gets heavy. This 1 hour clinic is Free to CFR7 and BCF members. Drop ins $10.

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Touch and Go Power Cleans
5 x 5 (ME)
*working sets start at 70%

3 Rounds of:
1 legless Rope Cliimb Fx: Rope Climb
2 Power Cleans 155/105 Fx: 115/80
3 Front Squats 155/105 Fx: 115/80
4 S2OH 155/105 Fx: 115/80
50 Double Unders Fx: 30 Double Unders

August Schedule UPDATE starting 8/1:
Open Gym at 7:30 am on Mondays, Wednesdays and Fridays: Open gym athletes cannot disturb main Wod (may need to drop lifts onto crash mats). Open gym athletes must sign in and it counts as a WOD
Sundays starting 8/7 :
WOD at 1000
Yoga at 1115
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Strength/skill Schedule:
Monday: Hand Stand Push Up
Tuesday: Power Cleans
Wednesday: ME Box Jump
Thursday: Back Squat/ Accessory
Friday: Power Snatches
Saturday: Deadlift

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HSPU Technique

For time:
4 HSPU 6″ deficit
6 HSPU 4″ deficit
8 HSPU 2″ deficit
10 HSPU Games standard
8 HSPU 2″ deficit
6 HSPU 4″ deficit
4 HSPU 6″ deficit

Fx: 30 HSPU for time (games standard)

5 x 500M Row
rest 2:00
*Score slowest row

Luke 6:31-35

31 Do to others as you would have them do to you.

32 “If you love those who love you, what credit is that to you? Even sinners love those who love them. 33 And if you do good to those who are good to you, what credit is that to you? Even sinners do that. 34 And if you lend to those from whom you expect repayment, what credit is that to you? Even sinners lend to sinners, expecting to be repaid in full. 35 But love your enemies, do good to them, and lend to them without expecting to get anything back. Then your reward will be great, and you will be children of the Most High, because he is kind to the ungrateful and wicked.