Spots Available for Thursday, November 17th at 6:30 pm with Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
MAKE IT HAPPEN. GET YOUR ORDER IN EVEN IF YOU HAVEN’T PAID YET. AGAIN IF YOU PAYPAL ENSURE YOU DO NO FEES (TO A FRIEND).
Hey everyone it’s hoodie time! Please fill out spreadsheet for your order no later than November 15. Hoodies are $40 each and they come in Men’s cut and ladies cut. Apologies fellas for not having a preview for us.
1) Cash: Envelope with Name/Style and size, and place in the cash box (still fill out the spreadsheet)
2) Paypal, with no fees to [email protected], Subject:Hoodie order
It was a pleasure working with Wounded Warrior Project this Sunday. We can never repay you for your sacrifice and commitment to our country. Thank you from the CrossFit Route 7 community.
Monday: Bench Press/ Bar Mu
Tuesday: Overhead Squat/Ring Dips
Thursday: Clean Complex
Friday: Push Press/Front Squat
Saturday: Deadlift/ Sit ups
Sunday: Turkish Get up
3 x 5 (ME)
120 Cal Row
100 Deadlift 205/135, Fx: 135/95
80 Chest to Bar Pull Ups Fx: Pull Ups
60 KBS 32/24, FX 24/16
40 Pistols, Fx: Front rack KB Lunge 24/16
20 Cleans 205/135, Fx: 135/95 (Squat or Power)
Finisher: 5 min AMRAP max bar muscle ups