Monday, November 30, 2015

***********CYBER MONDAY***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals. Send us an email at [email protected] and we’ll get you started!

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Saturday, December 5th Crossfit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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EMOTM 15:
1) 5 muscle ups (or 5 pullups/rings dips),
2) 5 back squats @75%-80%
3) 12 tall box jumps

AMRAP 20:
20 kettlbell swings 32/24
20 ABMAT Situps
200 m run
FX: 24/16