CrossFit Route 7 » Monday, December 14, 2020
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Monday, December 14, 2020

**COVID-19 UPDATE!**

Due to the rise in COVID cases, Governor Northam has released some new requirements for Virginians and we are going to make some operational changes. As you have been over the last few months, upon arrival to the gym, please wear your face mask and scan your temperature on our wall mounted thermometer.

Going forward (until further notice), please keep your mask on in the gym until the start of your 1 hour class. Once your WOD starts, you may choose to remove your mask. Once your 1 hour class is completed, please put your mask back on if you’re going to remain in the gym. Thanks in advance for your cooperation and understanding.


Weekly OverviewEvents/Classes
MondayStrict GymnasticsFree 7-Fit Class at 6:30PM! Click Here To Register now
TuesdayDeadlifts
WednesdayChristmas WOD
ThursdayStrict Press
FridayLong ConditioningFree 7-Fit Class at 5:30PM! Click Here To Register now
SaturdayBack SquatsFree 7-Fit Class at 10:00AM! Click Here To Register now
SundayHandstand Pushups

Strength

For Quality

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Ring Push Ups (Fx: Hand Release Push Ups) (Rx+:
Strict Ring Dips)
Strict Pull Ups (Fx: Ring Rows) (Rx+: Strict C2B)

Time Cap 14:00

Conditioning

2000m Row Time Trial

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