Friday, September 9, 2016

***NO 10 am WOD  or Open gym on Saturday, September 10***

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Come out Saturday, September 10th at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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New 4:30 pm WOD on Fridays!

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Back Squat:
5 x 4 @ 85% of 5RM

5 Rounds for time:
45 Double Unders
15 Push Jerks 135/95, Fx: 95/65
3 Rope Climbs Fx: 9 Pull ups
Courtesy: MisFitathletics.com