Monday, December 5, 2016

Congratulations on the CFR7/BCF Sweep! The Twin Towers Gary and Zach took First,  Coach Nicole and Sam took First and Coach Rob and Erica took Second. Big thanks to our family JJ and Casey of CrossFit Loudon and Nova Ninja for hosting the Ugly Sweater Showdown.

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 $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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Heavy Fran: 15-12-9
Thrusters 135/95
C2B Pull ups
*Compare:10/19/2015 (if you did heavy Fran in Oct you should do Fran)

FX: Fran
Thruster 95/65
Pull ups
*compare 2/11/16

Finisher: TGU barbell and FX: TGU KB

50 ring dips for time