CrossFit Route 7 » Monday, April 23, 2018
Call Us: (571) 318-9427

Monday, April 23, 2018

FREE CLASS tonight at 6:45 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!
Limited spaces, sign up now:
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BRING A FRIEND A DAY COMMUNITY CHALLENGE!

Join us next Tuesday, April 24th for Bring a Friend Day. All WODS are perfect for you and your buddy to train together! Friends will receive a $50 discount on the next Foundations course.
 
Our challenge to the community is for everyone to bring a friend, family member or coworker to our “Bring A Friend Day” next Tuesday, April 24th. We will offer these friends a $50 discount (only $74) to register for Foundations. If we achieve this goal of 40+ friends throughout the day AND at least 10 register for Foundations, then we will purchase 5 Ski Ergs for the box.
 
You are in control of accomplishing this goal and shaping our community. Please share our BAF Day to your FB page and call/text friends to invite them.
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Overview of week:
Monday: Back Squat
Tuesday: Strict Press/Bring a Friend Day!!
Wednesday: Gymnastic Skill/Strength
Thursday: Clean and Jerk Complex
Friday: Gymnastic Skill
Saturday: Deadlift
Sunday: Turkish Get-ups and Farmers Carry

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Back Squat: Every 2:00 for 20:00
2 @ 80%-85% of 2RM

Open Wod 14.2
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65
14 chest-to-bar pull-ups

FX: 75/55, Pull Ups
Etc., following same pattern until you
fail to complete both rounds

Athletes should do 9 min as a minimum for all athletes if Capped

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