Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Last Day of Foundations!  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.

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20 Rep Front Squat
(Week 3: 76-80% from 5RM)

AMRAP 12
200 m Run
4 Deadlifts 275/185, Fx:205/135
6 Squat Snatches 135/95, Fx: 95/65
*coaches note: athletes share barbells, run a 1 min stagger