CrossFit Route 7 » Saturday, December 9, 2017
Call Us: (571) 318-9427

Saturday, December 9, 2017

Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
 
Saturday, December 23: 10am WOD 50 Cap
Sunday, December 24: Closed
Monday,December 25: Closed
Tuesday, December 26: 10am WOD 50 Cap
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Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

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Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $49 from Nov 20-Dec 10.

To Register click the link: https://crossfitroute7.com/how-to-join/

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Strength:
1 Clean Pull +1 Full Clean + 2 Front Squats
5 x 1
*woriing Sets begin at 70%+ of 1RM Clean

Beginners:
2 Hang Power Cleans + 2 Front Squats (Across)

“Naughty or Nice Wod”

AMRAP 12
“Naughty”
3,6,9, etc
Hang Power Clean 115/85
Burpee over Bar
Wall Ball 20/14

“Nice”
3,6,9, etc,
Hang Power Clean 95/65
Burpee over Bar
Wall Ball 14/10

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