28
Dec
Friday, December 29, 2017
Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
Friday: December 29: No 6:30 pm WOD or Open Gym
Saturday, December 30: 10 am WOD and 11 am Open Gym. Please Reserve! If cap is met a 9 am will be added.
Monday, January, 1: 12:00 Pm WOD Only 50 Cap
========================
Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7. Take advantage of the early registration discount of $59 from Dec 11-31.
To Register click the link: https://crossfitroute7.com/how-to-join/
Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!
=========================================
Squat Snatch
EMOM for 10:00
*Starting 40 Below 1 RM
*Add 5lbs to bar after every successful lift.
21-15-9
Burpees over bar
Front Squat 135/95, Fx:95/65