Monday, January 8, 2018

Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements.

Reserve your spot today! https://crossfitroute7.com/try-us-for-free/

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What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

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Strength/Skill Schedule:
Monday: Benchmark WOD “Diane”
Tuesday: Body Weight Strength and AMRAP
Wednesday: Back Squat
Thursday: Barbell intervals
Friday: Deadlift
Saturday: Strict Press
Sunday: Rope Climbs

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“Diane”
21-15-9
Deadlift (225/155#)
HSPU
*15 Minute Time-Cap
*compare to 2/22/17

3 Sets of: (no longer than 20 minutes)
1 Arm DB Row x 20 reps (10 each arm)
DB Side Lateral Raise x 10 reps

EMOM 10:
Odd Minutes: 15 V-ups
Even Minutes: Elbow Plank x :45