***Schedule change (effective December 7, 2015): 7:30am WOD will be available on Monday, Wednesday and Friday.***

*********You have until Noon Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

=================================================================================================

Tomorrow, Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

=========================================================================================

3 Front Squats + 2 S2OH
5 sets of 1 cAdd Mediaomplex (ME)
(From the rack)

100 Overhead Squats (95/65, 75/55)
*every time you stop, 10 toes to bar