Saturday, January 10, 2015

Another day of FREE WODs for everyone – bring your friends (beginners welcome)!! Schedule for Sat:

9:00am – 10:00am. Open gym from 11am-1pm

Directions: CFR7 is located right behind the Audi car dealership off of Route 7. From Route 7, turn onto Tyco Rd and then left into the Tyco Road warehouse park (the front of our building will have construction underway, turn left after the construction fence right before the Animal Hospital). You will pass “Shiraz Market” on your right and we will be located about 200 feet further on the left, 8504-A. We are the first set of garage bays once when the building drops to a shorter height. You will see our entrance door on the left just enter the door under the CrossFit Route 7 banner.

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Beginner: Ring Dip, Handstand Hold
Rx: Muscle-Up Skill Progression

Beginners: Teams of 2 (one partner working at a time):

• 30 Box Jumps (20/12)
• 30 Wall Balls (14/10)
• 30 Russian KB Swings (16/12)
• 30 KB Goblet Squats
• 30 MB Clean (14/10)
• 30 MB Partner Situps (14/10)
• 300 single unders

Rx: Teams of 2: 20 min AMRAP (one partner working at a time):

• 20 Box Jumps (24/20)
• 20 Wall Balls (20/14)
• 20 KB Swings (53/35)
• 20 KB Goble Squats (53/35)
• 20 Power Cleans (115/85)
• 20 Over-the-bar Burpees
• 200 double unders