CrossFit Route 7 » Monday, July 9, 2018
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Monday, July 9, 2018

FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!
 
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Week 2 of Nutrition Knowledge is here! Enjoy. Summer Sizzle Blog 2.  Last week we walked through how to understand nutrition labels, ingredient lists, product marketing, and words to look for and avoid; all of this has made you an educated consumer. By now you should be reading these carefully and understand the real nutrition behind the label (and may be shocked by what you have found!). Remember, quality, quality, quality.

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Strength/Skill Schedule:
Monday: Bench Press
Tuesday: Front Squat
Wednesday: Muscle Ups
Thursday: Posterior Chaing Accessory and Triplet Intervals
Friday: Overhead Complex
Saturday: Hero Wod “Manion”
Sunday: Rope Climbs, Dubs and Box Jumps

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4 Super-Sets of:
Bench Press x 10 reps (A @~70%)
Strict Pull-ups x 8-12 reps (Rx+ = L-Pull-ups)
Rest 2 minutes between sets

4 RFT:
2 Rope Climbs
15 Burpees
18/15-Calorie Row (RX+ = Assault Bike)

 

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