CrossFit Route 7 » Monday, August 21, 2017
Call Us: (571) 318-9427

Monday, August 21, 2017

Another  great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You. On Mon,Wednesday, Friday and Sat Mornings and Mon,Wed and Friday noon and evenings expect to see new faces. Let’s all be warm, smile, say hi and shake their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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We are very excited to host a 90 day RP Strength Nutrition Challenge.  If you are unfamiliar with RP, or Renaissance Periodization, it is a macronutrient and goal based nutrition plan focused around your training schedule. You will know exactly what and when to eat on training days as well as rest days.  We hope this challenge not only yields the fitness and body composition results you desire, but also helps you establish better habits resulting in lasting, positive performance and overall health benefits. Click here for full details.

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Strength and Skill Schedule:
Monday: Front Squat/Back Squat
Tuesday: Hero Wod “Bradshaw”
Wednesday: Power Snatch Complex/accessory
Thursday:Front Squat/Back Squat
Friday: Push Press
Saturday: Power Clean Complex
Sunday: Bench Press

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Front Squat/Back Squat Cycle
6 x 2/4 @ 95%
Rest 2:00

3 Rounds for time:
200m run
10 Left Arm Dumbbell Push Press 50/35, Fx: 35/20
10 Suitcase carry Step ups 24/20, 50/35, Fx: 35/20
10 Right Arm Dumbbell Push Press 50/35, Fx: 35/20

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