FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!
Limited spaces, sign up now:
https://crossfitroute7.com/try-us-for-free/
https://crossfitroute7.com/try-us-for-free/
================================
Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Auxilliary strength with 30 min metcon
Wednesday: Snatches
Thursday: Bench Press
Friday: Clean and Jerk Complex and 2011 Crossfit Games Event 4
Saturday: Partner Triple Benchmark WOD (Karen, Fran and Diane)
Sunday: Rowing Intervals
============================
Strength:
Back Squat (20 minutes)
10-10-10-10
Build over the course of 4 sets to a heavy set of 10 reps
Rest as needed
Conditioning:
3 Rounds, 1 min on each station and :10 to rotate
Double unders
Burpee Box jumps overs 24/20
Row
Toes 2 Bar
No scores, just work hard and go for BIG sets of each movement