Monday December 11, 2017

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

=========================================

Strength/Skill Schedule:
Monday: Back Squats/ 2017 CrossFit Lift Off WOD 3
Tuesday: Power Snatch
Wednesday: 8 nights of Hanukkah
Thursday: Gymnastics/ Amrap intervals
Friday: Deadlift
Saturday: Split Jerk
Sunday: Gymnastics/ AMRAP15

==================

Strength:
Back Squat EMOM 10
2 Back Squats (A@80-83%)

2017 CrossFit Lift Off WOD 3:

AMRAP 12:
25 pull-ups, Fx: Jumping Pull Ups
50-calorie row
100 overhead squats 45/35, Fx: 35/15
50 box jumps 24/20
25 pull-ups

*The next round begins with 25 more pull-ups.