Happy Birthday Xtina!

CrossFit 007 – CrossFit Warm-up Primer 3 rounds FAST: 8 Pushups 9 Situps 10 Squat jumps Pre-WOD Stretching 1) Shoulder openers 2) Hip openers Metcon -Final score for this WOD will be the time it takes to complete the buy out minus the reps completed in part one. -This will be entered in the score…



CrossFit 007 – Crossfit Kids


Wall ball toss

Pre-WOD Stretching

Couch stretch

Tricep stretch

Standing straddle

Trunk twist


Metcon (Time)


Reps of:

Shuttle runs



Cool Down

Yoga cool down 1 (No Measure)

Down dog

Up dog

Childs Pose

Thread the needle

Hero Pose

Open Prep Cycle 5.5

CrossFit 007 – CrossFit Today’s WOD is in honor of our Athlete of the Month, Al Bain. Al has been a member of 007 almost since the gym’s inception. He is dedicated, consistent, and committed to his goals. Al works full time, is a dedicated husband and a father of two boys, yet still makes…


Foundations Day #3

CrossFit 007 – Foundations Warm-up Rowing Technique: 20 Pulls- legs only 20 Pulls- legs and hips 20 Pulls- legs, hips, arms 200m smooth it out Skill Deadlift Sumo Deadlift High Pull Clean KB Swing Demo: Snatch Metcon Foundations WOD #3 (Time) Buy In: 500m Row then… 3 rounds of: 12 KB Swings 9 Deadlifts 6…


Open Prep Cycle 5.4

CrossFit 007 – CrossFit Warm-up Follow the Leader (No Measure) Coach picks the first leader. Everyone in the class lines up behind the leader. In a line, members begin to jog around the floor. Leader picks the exercise (i.e. skips, butt kicks, side shuffle, inch worm, frankenstein, etc). At random intervals, coach will stop the…


Open Prep Cycle 5.3

CrossFit 007 – CrossFit Warm-up 3 Rounds: 2 lengths bear crawl 10 Ducks Walks each side 8 Goblet Squats with KB Pre-WOD Stretching partner front rack stretch: 1 min each parter Weightlifting Front Squat (5-3-1-5-3-1) Metcon Metcon (Time) 3 Rounds of: 10 Back Stepping Lunges 10 Ring Dips 10 DB Snatch 60#/35# 10 K2E Rest…



CrossFit 007 – Crossfit Kids Warm-up Bear crawl shuttle races Minions all around pre-stretch (No Measure) 20 Seconds each: Rising suns Down ups Spider crawl elbow drop Leg swings Arm swings up and down Across the body Trunk twist Metcon Metcon (AMRAP – Rounds and Reps) 10 min. AMRAP: 5 Burpees 10 Air squats 15…


Foundations Day #2

CrossFit 007 – Foundations Warm-up Jog 400m 20 Arm Swings 20 Arm Circles 10 Cup of Waters 10 WTFs Skill Press Push Press Push Jerk Split Jerk (demo) Thruster Wall Ball Pull-Ups and Modifications Metcon Foundations 2 (12 Rounds for reps) EMOM for 12 min: 1. 3 Press, 3 Push Press, 3 Jerk 2. 8…


Open Prep Cycle 5.2

CrossFit 007 – CrossFit Warm-up Back Warm Up (No Measure) AMRAP 6 min: 3 shuttle Runs 10 Light KB Swings 10 Banded Good Mornings Pre-WOD Stretching 30 sec each: Trunk Twists Banded Leg Extensions Leg Swings Leg Swings Side to Side Egyptians Arm Circles Skill Rope Climb Technique Metcon Tire Flipper Chipper (Time) Run 400m…



CrossFit 007 – Endurance


800 m row


Pose drills


Metcon (No Measure)


12 Walking lunges 95/65

100 m sprint


2 Mile run (Time)

Run 3200 meters

Cool Down

5 min. row


couch stretch

runners stretch