CrossFit Route 7 » Friday, November 4, 2016
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Friday, November 4, 2016

Paving Project Schedule changes:
-Tuesday, November 8, NO NOON WOD
-Thursday, November 10, NO WODS ALL DAY
*Athletes are welcome and encouraged to train at BCF
November Attendance Challenge: Show us who can get the most WODs in for the month of November and win a Free month of membership for January 2017. Please ensure check ins are accurate. There is only one rule and way to win: Workout more than anyone else this month (if there are ties, Oct attendance will be used as a tiebreaker)!
New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the next 2 months to assess the attendance of shifting the WOD times to 0600 and 0700 Monday through Friday. We solicited feedback from regular morning attendees and the vast majority supported this change in schedule. 
Weighted Pull ups
Find Heavy triple
Then, perform 2 ME Body weight Sets
Fx: 5 x 5 with most difficult band

For Time:
100 Double Unders
75 Push Press 95/65
50 Box Jumps 24/20
*5 burpee penalty every time the bar come out of your shoulder rack position (can’t put the bar down or go to your hang position)
Accumulate 4:00 Hold at the top of ring dip position
*Hollow Position
*Palms out

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