Be on the lookout for new faces. We are running our foundations course in the mornings and evenings for the next 2 weeks.  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.

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Saturday, January 21st at 1130, learn how to maximize efficiency and technique with these dynamic pull up methods.  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!

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Snatch
3-3-2-2-1-1-1

100 Double Unders
30 Overhead Squats 95/65, Fx: 75/55
75 Double Unders
20 Overhead Squats 95/65, Fx: 75/55
50 Double Unders
10 Overhead Squats 95/65 Fx: 75/55
RX+: 115/80