Monday, November 14, 2016
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.
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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.
Payment Options:
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
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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.
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Strength/Skill/Finisher:
Monday: Bench Press/ Bar Mu
Tuesday: Overhead Squat/Ring Dips
Wednesday: Accessory
Thursday: Clean Complex
Friday: Push Press/Front Squat
Saturday: Deadlift/ Sit ups
Sunday: Turkish Get up
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Bench Press
3 x 5 (ME)
Partner WOD
For Time:
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