Friday, November 9, 2018

Place your 2018 CrossFit Route 7 Hoodie Order by Sunday, November 18.

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit?usp=sharinghttps://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=367889314

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CrossFit Route 7 and Ballston CrossFit Fam: “Time to Climb” is happening this Sunday, November 11th at 2pm at EarthTreks in Crystal City! We will be Bouldering (which means no ropes required/ also a great introduction to climbing) and some will be Top Roping(need to be belay certified). All are welcome so bring your friends and family! Please RSVP to this event and sign the waiver ahead of time. Click here to sign the waiver. We look forward to seeing you there!

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We are excited to announce we will be starting tomorrow, Saturday, November 10th at 10am monthly WOD for kids ages 8-12. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Strength:
Front Squat
5×3 (ME)

Conditioning:
For time:
9-6-3
Front Squats (185/125) (Fx: 155/105, RX+: 205/135)
Bar Muscle-ups (Fx: C2B Pull-ups)

Finisher:
2-3 Sets of:
Double Front Rack KB Lunges x 20 steps, alternating
Plank x :60