CrossFit Route 7 » Friday, April 19, 2019
Call Us: (571) 318-9427

Friday, April 19, 2019


CrossFit Kids is tomorrow, Saturday April 20th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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3 Rounds
15-20 V-Ups
5-10 Weighted Strict Pull Ups (C2B if possible)
10-15 Paralette Push Ups (3 sec. pause at top of each rep)
200m Run (Easy, recovery pace)

Alternating for 3 Rounds each Station
Every 3:00 for 27:00

Station 1:
10/7 Bike Cals
20 Wall Ball Shots

Station 2:
10/7 Ski Erg Cals
7/5 Bar Muscle Ups, 7 Chest to Bar Pull ups

Station 3:
10/7 Cal Row
10 Power Cleans 155/105, Fx: 135/95

Romans 5:6-10 

You see, at just the right time, when we were still powerless, Christ died for the ungodly. Very rarely will anyone die for a righteous person, though for a good person someone might possibly dare to die. But God demonstrates his own love for us in this: While we were still sinners, Christ died for us. Since we have now been justified by his blood, how much more shall we be saved from God’s wrath through him! 10 For if, while we were God’s enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!


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