Friday, January 5, 2018
Inclement Weather Schedule update:
Cancelled: 6:00 am and 7:00 am
Be safe out there. Please check Zen Planner, Facebook and the Wod posts for updates. Thanks.
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What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!
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This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.
Click here to: https://crossfitroute7.com/try-us-for-free/
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On a running clock, for time:
Row 2000m
When the clock reaches 10 minutes, perform the following:
3 RFT:
15 Shoulder-to-Overhead 135/95 Fx: 115/80
15 Hollow Rocks
When the clock reaches 20 minutes, performing the following:
3 RFT:
15 Burpee Box Jump Overs (24/20”)
15 DB Shoulder-to-Overhead (2 x 50/35# Fx: 35/20)
Go as hard as possible in each segment of the workout!