Monday, October 31, 2016

HAPPY HALLOWEEN!!!

Nutrition Seminar! Tuesday, November 1st 6:30pm at BCF

Should you Paleo? What about Macros & Calories? – Join us on November 1st @ 6:30pm as we discuss the 2 major approaches to Nutrition – Diets & Macros – and how you might want to consider upgrading your thought process when it comes to your nutrition.

==============================================

FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7

Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!

=================================================

“Elizabeth”

21-15-9 reps of:
Power Clean 135/95
Ring dips
10:00 Cap

Rest exactly 3:00, then:

12-9-6
Squat Cleans 135/95
HR Push ups
7:00 Cap
*Record both WOD times:

Rest exactly 3:00, then:

Run 2 miles

Finisher: 50 T2B for time