CrossFit Route 7 » Monday, July 30, 2018
Call Us: (571) 318-9427

Monday, July 30, 2018

FREE CLASS tonight at 6:45 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!
 
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We were excited to have a successful Grand Opening of our 7-Fit program on Monday evening! This new program was very well received by everyone who attended and we believe the program will grow considerably over the next 6 months. Be sure to invite your friends to experience a FREE 7-Fit class over the next few weeks (anyone is welcome, no CF experience necessary)! In addition, we’re offering an incredible Grand Opening deal of 15 days of 7-Fit membership for only $15!! This is an amazing opportunity – so please share with friends/co-workers.
To show our appreciation to our CrossFit community, we are giving all current CrossFit members access to our 7-Fit program through the end of the summer.  If you are a Platinum CrossFit member, you have had a new unlimited 7-Fit membership added to your membership profile in Zen Planner. If you are a Gold member the 7-Fit classes will count as one of your 13 classes each month.
At the end of the summer, we will re-asses the 7-Fit program status and share longer term access/plans.
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Boys, Bottles and Barbells, Friday, August 3 at 6:30 pm

All the bros will crush a WOD followed by (or perhaps incorporating) drinking whiskey or beer!  Flip cup will be going down with a fitness twist.

Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!

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Double Under Clinic: Saturday, August 4 at 11:30 am

Turn singles in to Doubles! Bring your rope or use ours as we work through progressions, skills and drills get that rope spinning the right way.

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Strength/Skill Schedule:
Monday: 7 Rounds for time
Tuesday: Back Squat
Wednesday: Flight Simulator and 4RFT
Thursday: Strict Press
Friday: Deadlift
Saturday: Hero WOD “31 Heroes”
Sunday: Snatch

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7 Rounds for time: 
7 Wall Ball Shots 20/14
7 Power Cleans 115/80, Fx: 95/65
7 Push Jerks 115/80, Fx: 95/65
7 Burpees over Bar
7 Alt. Kettlebell Snatches 24/16, Fx: 16/12
7 Kettlebell Swings 24/16, Fx: 16/12
7 Cal Row

Rx+: 135/95, 32/24 KB, Assault Bike
*inspired by the training plan

Coaches should be able to stagger large classes

Finisher: Coaches Core Blast
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