CrossFit Route 7 » Friday, May 25, 2018
Call Us: (571) 318-9427

Friday, May 25, 2018

Come join us Saturday, May 26 at 11:15am for our movement improvement Clinic. Squatting is a powerful movement that is highly beneficial if performed with quality move and technique but we are all different. Through understanding our body type differences and similarities we can access function and find the optimal squat position for both beginners and advance athletes.

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As we celebrate our fallen. Join us for a CrossFti tradition that brings communities together. Memorial Day Murph (Monday, May 28). This intense Hero WOD is a true test of endurance, stamina and grit.  Because Hero Wods have no time cap and this may some athletes an hour to finish The WOD will start promptly at 9:15 am. Please RESERVE beginning May 21st for this WOD. If the Cap is exceeded and 10:00 am WOD will be added to the schedule. Wear you “Murph” t-shirt, colors of patriotism and bring a friend.
 
“Murph”
 
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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Every 2:00 for 16:00 (8 sets):
Squat Clean and Push-Jerk + Split Jerk
Build over the course of 8 sets to a heavy set for the complex
“2011 CrossFit Games Event 4”
For time*
5-4-3-2-1
Clean and Jerk (145/115, 165/125, 185/135, 205/145, 225/155#) Fx: men subtract 40# and women 30# from each Rx weight – athletes change their own weight
Rope Climb
*15 minute time cap
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