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

Monday, November 13, 2017

Meet Dr. Justin Bryant as he performs free FIT Assessments for members Monday, November 13 from 5pm – 6:30pm . FIT Assessments keep CrossFit Games Athletes performing at their highest levels and now you can take advantage of the same offer. For more information, please click the link below to watch our educational video:

https://youtu.be/V1eInNPBAMI

Please CLICK on the link below to pre-register and secure an appointment

https://go.airrosti.com/scheduler/event/NSPSQGASNNA

=======================================

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected]

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

====================================

Strength/Skill Schedule:
Monday: Back Rack Lunges/ “The Ghost”
Tuesday: 200 m Run Intervals
Wednesday: Hang Squat Clean Thruster
Thursday: Stiff Leg deadlift
Friday: Snatch
Saturday: Pistols/ Throwdown Team WOD 2
Sunday: Tempo Overhead Squats

=========================

5 x 3L/3R Back Rack Reverse Lunges Non-alternating, ascending (ME), AHAP

‘The Ghost”
6 Rounds of:
1 Minute Max Cal Row
1 Minute Max Rep Burpees
1 Minute Max Rep DU
1 Minute Rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.
*Courtesy: CrossFit.com

 

About the Author

Leave a Reply

*

captcha *