Saturday, September 2, 2017 – CrossFit Route 7

September Attendance Challenge!

Now that summer is winding down and everyone is coming back from vacations, it’s time to jump start our fitness for the fall season and new school year! We are holding a September Attendance Challenge in which we will be giving away ONE FREE MONTH of membership to whoever attends the most WODs in September/next 30 days. Every week we will post the top 5 leaders in the gym! Have fun and get fall fit!

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

Time to get meal prepping. Our nutrition challenge begins Monday, September 4th. Due to member feedback. An extension to buy templates for participation is added. Have your templates purchased by Monday, September 11th qualify for the challenge.

Nutrition WODs begin Thursday September 7th. They are the the programmed WODs for the community. If you can’t make the class times, Get them done during Open gym with the guidance of the coach.

https://crossfitroute7.com/cfr7-rp-strength-fall-nutrition-challenge/

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

Labor Day Weekend Schedule: Monday, 9/4. 10:am WOD only. No Cap!

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

For Time
10 Overhead squats 155/105, Fx: 115/80
10 Box jump overs 24/20
10 Thrusters 135/95, Fx: 95/65
10 Power cleans 205/125, Fx: 135/95
10 Toes to bar
10 Burpee muscle-ups, Fx: Burpee Pull ups
10 Toes to bar
10 Power cleans 205/125, Fx: 135/95
10 Thrusters 135/95, Fx: 95/65
10 Box Jump overs 24/20
10 Overhead squats 155/105, Fx: 115/80

Athletes change the weight on their barbell

Finisher (if time):
Handstand walking practice