CrossFit Route 7 » Saturday, April 13, 2019
Call Us: (571) 318-9427

Saturday, April 13, 2019


Spring Clean Up Seminar is this upcoming Monday, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) 
Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming consistently to the gym but aren’t seeing the changes you’d like, this Spring Clean-up can help get you on the right track. Kicking off the Clean-up will be a nutrition seminar, free to everyone! Be there if you can, Kettlebell Kitchen will be on-site providing tastings. After that, all participants will receive a Nutrition 101 guide, a private Facebook group for support, questions, direction, etc., and a weekly recipe and nutrition tip/knowledge. Kettlebell Kitchen is chipping in, offering 20% off for those who sign up. Territory is also in the mix, giving $25 off for first-time buyers, and 10% off for those who sign up.

Important dates:
Seminar: Monday, April 15th @ 6:30pm (No WODs 6:30 and 7:30 Wod Cancelled.
Start date: Tuesday, April 16th
End date: Wednesday, May 15th
FAQ:
Can I do it if I’m traveling during those 4 weeks? YES!
How much does it cost? $30. (That’s 1 dollar a day. You’re worth it).
Is there a winner/what do I win? There is no designated “winner” but you
can learn lifelong habits for how to fuel your body, feel better, and take
charge of your diet and health.
Do I have to track anything? That’s up to you! It’s highly encouraged, but if
you’re looking to just set some better habits, you can still get something out
of this.
I’m interested in tracking but have never done it before; what do I do? Part of
the Clean-up will be guidance on how to use and enter data to track meals.
Please reach out with any questions. We hope you take advantage of this
opportunity to better your health, wellness and performance.
Spring Clean Up registration is active! Lock in your $30 payment in order to receive your discount codes from Territory and Kettlebell Kitchen. Codes will be released to all registered participants a week prior to the seminar in order to ensure a clean start.
Reminder, there is no cost to attend the seminar
GOOD LUCK to our athletes and coaches competing in the Mid Atlantic CrossFit Challenge this weekend! If you would like to purchase tickets to cheer our athletes on after class Saturday and Sunday, you can find them here: 
http://midatlanticcrossfitchallenge.com/spectator-tickets 

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


We will be keeping the 9AM WOD on Sundays. We hope you enjoy the earlier option and maximize the Day!

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

E3MOM 18
5 High Hang Squat Clean
Set 1: 55%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%

Percentage based on 1RM Clean

AMRAP 4:
15 Deadlifts (155/105) (Fx: 115/80)
10 Hang Power Cleans (155/105) (Fx: 115/80)
5 Push Jerks (155/105) (Fx: 115/80)
Max Cal Assault Bike

Rest 4:00

AMRAP 4:
15 Deadlifts (155/105) (Fx: 115/80)
10 Hang Power Cleans (155/105) (Fx: 115/80)
5 Push Jerks (155/105) (Fx: 115/80)
Max Cal Row

Rest 4:00

AMRAP 4:
15 Deadlifts (155/105) (Fx: 115/80)
10 Hang Power Cleans (155/105) (Fx: 115/80)
5 Push Jerks (155/105) (Fx: 115/80)
Max Cal Skerg

Score is total calories. Barbell movements must be unbroken for Rx/Fx.

About the Author

Leave a Reply

*