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

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

Naughty or Nice WOD for all WOD times Friday, December 9th. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday happiness. There are 3 ways to participate and you can find all the details and registration at http://naughtyornice.events/ So grab some toys, get your friends, and let’s rock this year’s event!

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

Take advantage of our Holiday Foundations Price!!! 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 $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

Front Squat:
Find a Heavy Single
then perform 3 x 5 drop sets at 85%

Tabata:
HR Push Ups
Goblet Squats 24/16
KB Hang Clean 24/16
KB Overhead Walking Lunges 24/16
*1 movement per tabata cycle (rotate movements every 4 minutes)

Muscle up Control and Strength: Band assisted in sitting position
6 x 3
(https://youtu.be/WdY8iC9Xj8o)