Friday, October 28, 2016

Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.

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FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!

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Kipping Toes 2 Bar Technique:
Rx: 3 x ME UB
Rest :90
Fx: 3 x 8-12

EMOM 18:
Min 1: 5 Deadlifts at 80%
Min 2: 12/8 HSPU Fx: 10
Min 3: 10 Pistols

100 Hollow rocks for time
Fx: 60 Hollow Rocks

*ff athlete is unable to round their back properly, teach 1 leg or 2 leg hold while rocking.