Monday, November 28, 2016


Monday, November 28, 2016

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 $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.


Strength/Skill/Finisher Schedule:
Monday: Rope Climb/HSPU
Tuesday: Nancy/ Overhead Squats
Wednesday: Clean/ Push Up
Thursday: Strict Press/ Pull Up
Friday: Snatch
Saturday: Muscle Up/ HS Walk
Sunday: Deadlift


Remember to bring your tall socks today! It’s critical to get the proper rope climbing technique for efficient rope climbs – we have the 12 Days of Christmas WOD coming up in less than a month, and it’s an accomplishment to finish this WOD!

Great “J-hook” video with Matt Chan:

Rope Climb Technique
Rx: 12 Climbs for time
Fx: 8 Climbs for time

“The Gripper”
Kettlebell Swing 32/24, Fx: 24/16
Toes 2 Bar, Fx: Hangin Knee Raises
(72 total reps per movement)

Rx: 5 min Max HSPU
Fx: 5 min kipping HSPU technique