CrossFit Route 7 » Wednesday, January 6, 2016
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Wednesday, January 6, 2016

Nutrition Seminar this Thursday, January 7 . No 6:30pm WOD. Last Day Sign-up through Zen Planner or on our website (Click here to register)

This Saturday, January 9, 2016 at BCF from 1:15 pm-2:15pm we will be offering a free skills seminar for members of both BCF and CFR7!
We will be covering the technique for following:

– kipping pull-ups
– muscle ups
– kipping HSPU
– kipping ring dips (if time permits)
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25 mins to Establish a 1RM Back Squat
***I Smell a Squat Cycle ahead***
EMOM 10: 5 Thrusters
* Athletes Choose load (psst,Go Heavy)
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