Friday, November 18, 2016


Friday, November 18, 2016

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $99. Sign up here to get started, FOUNDATIONS COURSE 41.


Your top 4 athletes of the November Attendance Challenge, after 18 days we have:
1st: Fan Y. with 15 WODS
2nd: Mike H. with 13 WODS
David M. with 13 WODS
4th: Tom “Ol Faithful” S. with 12 WODS
Remember, the winner gets their month of membership in January for FREE!

The management team would like to say outstanding job and thanks to Sehar Sohail for setting the example in the Spirit of CrossFit. Since coming out of Foundations in the Summer of 2015, Sehar has continued to grow. She arrives early and stays later to work on mobility and weaknesses. Tracks her progress in her workout log, frequents our Free skills and mobility clinics. and always has a positive attitude when she walks through the door. She works hard and challenges herself each wod and is always willing to try. The next time you see her, tell her great job and ask her about her custom CFR7 log book. Great Job Sehar!


Push Press:
5 x 3 (ME)

AMRAP 3 x 3
15 4″ deficit HSPU Fx: HSPU
200m run
25 WBS 20/14
2:00 Rest between AMRAPS
*Begin each AMRAP where left off.

2 Front Squat (ME)