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It was a great day for testing our programming at @flexhq #flexonthemall2018 . The @crossfitroute7 and @ballstoncrossfit family showed up and showed out! Thanks to all the community spectators that came out and supported our athletes. #gohard #itssohot #fitness #community#liftforfreedom #teamwork

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There will never be a “Perfect” time so start now!

Thursday, June 14th at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. WE will be discussing the foundations of a healthy diet, how to determine what foods are right for you, and talk more about the opportunity to take your nutrition to the next level with the upcoming Fall Nutrition challenge.

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Monday: Deadlift
Tuesday: Overhead Squat with Accessory Strength
Wednesday: Strict Press
Thursday: Team Jackie and Strength Accessories
Friday: Clean Complex
Saturday: Chipper
Sunday: Front Squat

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Deadlift
3 x 10 (Across: 75-80% of 1 RM)

Superset with
3 x 10 Lateral Band twist (in a lunge position)