Yoga with Troy at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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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.

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Deadlift
5 x 5 (A)
*5-10# Heavier than last week

EMOM 15:
Min 1: 6-8 Muscle Ups
Min 2: 10 Push Jerks @ 75%
Min 3: 20 Air Squats