Monday, December 12, 2016

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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Strength/Skill Schedule This Week

Monday: Back Squat
Tuesday: Clean and Jerk
Wednesday: 12 Days of Christmas WOD
Thursday: Bench Press
Friday: Overhead Squat
Saturday: Snatch
Sunday: Muscle Up

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Back Squat:
5 x 2 (A)
*Working sets between 80-90%

3 rounds:
200m run
15 HR Push Ups Fx: Push-ups
20 Kettlebell Swings* 32/24 Fx: 24/16
25 Sit ups
*immediate 5 burpee penalty if you put KB down or stop in the hang position

Finisher:
EMOM 10
6-8 C2B Pull Ups
Fx: 6-8