Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Congratulations to athlete Fan Yang for dominating the attendance challenge for November. 26 visits, 10 Unbroken. Fan will receive January’s month of membership for free.  Fan being a great example wants to donate his membership to a co worker and provide them with a month of training with us at CFR7. Tis the season and Fan has the spirit. Way to go!

 

Free Mobility Clinic with Coach Marcus this Saturday, December 3rd at 1245! sign up:

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Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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Strict Press:
3 x 5 (A)
~ 75-85%

AMRAP 20:
20 Thrusters 115/80, Fx: 95/65
10 Burpees
20 Deadlifts 115/80, Fx: 95/65
10 Burpees
20 Power Snatches 115/80, Fx: 95/65
10 Burpees

Finisher: 100 Pull Ups for time
Fx: 50

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“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes His sun rise on the evil and on the good, and sends rain on the just and on the unjust. For if you love those who love you, what reward do you have? Do not even the tax collectors do the same? And if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? …” Matthew 5: 43-48