Monday, November 21, 2016

Free CrossFit Tuesday Night at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD.

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Congratulations to Coach Nicole and Clay for receiving here CrossFit Level 2 training certificate and Coach Tucker and  Matt re certifying.

Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $99. Sign up here to get started, FOUNDATIONS COURSE 41.

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Revised Holiday Schedule:
Wednesday: No 1930 WOD
Thursday: 0900 WOD Only (PLEASE RESERVE)
Friday: 1000 WOD Only (PLEASE RESERVE)

Sunday: NO YOGA

To view and reserve: https://crossfitroute7.com/schedule/

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Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Power Clean/Muscle Ups
Wednesday: Bench Press/ Row and Accessory
Thursday: WOD
Friday: Deadlfit/ HSPU
Saturday: Power Snatch
Sunday: KB Snatch/Partner WOD

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Back Squat:
3 x 7 (ME)
*Working Sets start at 83%

EMOM 12:
Min 1: 5 TNG Power Snatches 75% of 1RM
Min 2: 3 Rope Climbs
Min 3: 8 Burpees
*Rotating Stations