CrossFit Route 7 » Monday, March 13, 2017
Call Us: (571) 318-9427

Monday, March 13, 2017

Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes.
4:30 Pm WODs Monday, Wednesday and Friday.
9:00 am Wods on Saturdays

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N0 morning classes Tuesday, March 14th.  All inclement weather updates will be posted to Facebook, WOD page, and Zen planner calendar will be updated a minimum of 2 hours before scheduled class. If nothing is updated, it means regular class schedule will be in effect. We will not be responding to email, FB or text messages inquiring about class schedule and weather conditions. Thank you and please be safe.

Image result for crossfit snow day meme

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Strength for the week
Monday: Muscle Up Technique
Tuesday: Back Squat
Wednesday: Snatch Complex
Thursday: Push Press
Friday: Open WOD 17.4
Saturday: Open TBD
Sunday: Overhead Squat

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Ring Muscle Up Technique and Progressions

5 Rounds For time:
5 Muscle Ups, Fx: C2B Pull Ups
7 Squat Cleans 155/105, Fx:115/80
9 Handstand Push ups Fx: Hand release Push ups
11 Deadlifts 155/105 Fx:115/80

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