Winter Schedule update:
4:30 PM and 7:30 PM WOD Removed.
Open gym still available.
Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7. Take advantage of the early registration discount of $49 from Nov 20-Dec 10.
To Register click the link: https://crossfitroute7.com/how-to-join/
NC Retest WOD 4
EMOM as Long As Possible:
3 Power Cleans 155/105, Fx: 115/80
3 Front Squats: 155/105, Fx: 115/80
3 Jerks 155/105, Fx: 115/80
*Courtesy Comp Train
RETEST: If 14 + rounds were performed 9/9/2017, you must increase weight or perform the next level up Fx-Rx-RX+
Post-WOD Finisher: 5 Min AMRAP
10 Ring Knee Tucks (Plank position, feet in rings)
15 Hollow Rocks
20 Russian Twists