CrossFit Route 7 » Monday, August 22, 2016
Call Us: (571) 318-9427

Monday, August 22, 2016

What a Deal! Sign up for this week’s foundations course for only $50! Start September off Strong and stay ahead of the holidays. End of Summer Foundations Aug 22-27: Mon 7:45pm, Tues 7:45pm, Thurs 7:45pm and Sat 11:30am

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The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Strength/Skill Schedule:
Monday: Overhead Squats
Tuesday: Kipping HSPU
Wednesday: Test/BenchenPress/Accessory
Thursday: Back Squat
Friday: Press
Saturday: Hero
Sunday: Cleans

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Overhead squats
5×3 (ME)

5 Rounds of : :50 work/ :10 rest
1) T2B
2) Snatch* (squat) 155/105, Fx: 115/80
3) Row Cal
*Goal for Snatches: 3-5 per round. Minimum of 3 snatches required each round to be an RX or FX score.

 

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