Monday, October 15, 2018

Let’s start your day or finish it together. Free Classes are available Monday mornings and nights, register here Try US for Free

Start your 6 week challenge after your class and begin your journey to a happier and healthier you!
https://crossfitroute7.com/how-to-join/

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A big thanks to the 3 communities coming together for a night of fitness for the 7th annual BCF vs. CFR7 vs. CFSA throwdown. Congratulations to the athletes and thanks to the volunteer judges and crew for helping make this event a huge success.

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Strength and Skill Schedule:
Monday: Snatch EMOM
Tuesday: Rope Climb technique
Wednesday: Clean and Jerk EMOM
Thursday: Handstand Walk and Partner WOD
Friday: Back Squat
Saturday: Deadlift
Sunday: Push Pull Supersets

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E2MOM 20 min.
Snatch (ME)

10-15-20-15-10
Pistols (Fx; Reverse Lunges)
*50 Double Unders (30 DU’s for FX) to start the workout, between rounds and to finish the workout