CrossFit Route 7 » Monday, May 1, 2017
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Monday, May 1, 2017

The May Challenge is here! It’s almost time for the Hero Wod “Murph” for the Memorial Day WOD. What better way to prepare than to practice your Cindy Strategy. As a community lets see how many Rounds of Cindy we can do for the month.
1 Round of Cindy:
5 Pull Ups
10 Push ups
15 Air Squats
Add your rounds up on the Community Goals section of the Goals Board. (please write neatly)
Challenge yourself with Strict,weighted, banded, ring rows. whatever it takes. Coaches can play too!


The first Thursday is upon us. This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.


Front Squat
6 x 3 reps @90-95% of 5RM (Or 5-10# heavier than 4/21)

Beginners: 5 x 5 (A, add 5-10# from 4/21)

4 rounds:
20 DB Snatches 50/35 (45/30 CFR7), Fx: 35/20
40 Double Unders
200m Run


1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing.

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