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.

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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August Schedule UPDATE starting 8/1:
Open Gym at 0730 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
==============================

Push Press
5 x 3 (A)

“Helen”
3 Rounds for time of:
400 meter Run
21 KBS 24/16
12 Pull-ups
*Compare: 5/5/2015

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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Find Heavy Snatch

Tabata x 3:
WBS 20/14
Row Cals
Pistols Fx: Candle Sticks
*1 Movement per Tabata
*Total reps

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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Front Squat
5 x 5 (A: 5# heavier from last week)

AMRAP 5:
ME Cindy
5 Pull ups, 10 Push ups, 15 Air Squats
Rest 2:00
AMRAP 6:
ME Nancy:
400 m run, 15 OHS 95/65 (Sub row if needed)

Free treatment Tonight at 6:30pm with Jordan. Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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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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EMOM 8:
5 TNG Deadlifts @ 80-85%

21-15-9
Box Jumps 24/20
Alt. KB Snatches 24/16 Fx: 1612