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Siteplicity
Congratulations on the CFR7/BCF Sweep! The Twin Towers Gary and Zach took First,  Coach Nicole and Sam took First and Coach Rob and Erica took Second. Big thanks to our family JJ and Casey of CrossFit Loudon and Nova Ninja for hosting the Ugly Sweater Showdown. Don’t let the Holiday season stop you from meeting...
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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/ ========================= 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 $74.00. Sign...
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Friends of Homeless Hope,   We are 3 days away from our next Homeless Hope event. We are excited that we will continue to be able to show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC. We are hoping to distribute coats, hats, gloves,...
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Friends of Homeless Hope,   We are 3 days away from our next Homeless Hope event. We are excited that we will continue to be able to show God’s love by providing basic necessities for homeless men and women (and sometimes children) on the streets of DC. We are hoping to distribute coats, hats, gloves,...
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Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== Congratulations to athlete Fan Yang for dominating the attendance challenge for November. 26 visits, 10 Unbroken. Fan will receive January’s month of membership for free.  Fan being a great example wants to donate his membership to a co...
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Free Mobility Clinic with Coach Marcus this Saturday, December 3rd at 1245! sign up: =============================== 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 $74.00. Sign up here to get started, FOUNDATIONS COURSE 41....
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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 $74.00. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Nancy: 5 Rounds of 400m Run 15 Overhead Squats 95/65 Compare:10/13/2015 EMOM 10: 2...
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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 $74.00. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Strength/Skill/Finisher Schedule: Monday: Rope Climb/HSPU Tuesday: Nancy/ Overhead Squats Wednesday: Clean/ Push Up Thursday:...
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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 $74.00. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Revised Holiday Schedule: Sunday: NO YOGA ======================================== KB Snatch Technique: * Hang *Floor Rx: 3...
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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 $74.00. Sign up here to get started, FOUNDATIONS COURSE 41. ======================================= Revised Holiday Schedule: Sunday: NO YOGA ======================================== Power Snatch: 00:00-15:00 Find a Heavy Single 15:00-16:30...
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