CrossFit Route 7 » Friday, April 20, 2018
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Friday, April 20, 2018

BRING A FRIEND A DAY COMMUNITY CHALLENGE!

Many members from the community have requested that we add Ski Ergs to our programming. We have heard your request and we are challenging you to help us grow our community.
 
Our challenge to the community is for everyone to bring a friend, family member or coworker to our “Bring A Friend Day” next Tuesday, April 24th. We will offer these friends a $50 discount (only $74) to register for Foundations. If we achieve this goal of 40+ friends throughout the day AND at least 10 register for Foundations, then we will purchase 5 Ski Ergs for the box.
 
You are in control of accomplishing this goal and shaping our community. Please share our BAF Day to your FB page and call/text friends to invite them.
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Kipping Technique and Progressions (~8:00)
Handstand Push Technique and Progressions (~8:00)

AMRAP 5:
Max Chest to Bar Pull Ups, Fx: Pull Ups
*Rest 2:00
AMRAP 5:
Max Handstand Push Ups, Pike Pushups

For Time:
60/45 Cal Row, Fx:50/35
30 Burpee Box Jump Overs 24/20 (not box facing)

9:00 CAP
*Make no mistake. This is a SPRINT!!!
Rx+ AAB Calories

Accumulate a 5:00
Plank on Elbows

 

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