Saturday, June 17, 2017

Come out to Flex on the Mall Today! Support our CFR7 and BCF teams competing this weekend. Teams 24 kilo thrusters in the air, Swole Patrol, and Lats, tats and Ass will be representing the Route 7 community.

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Update Schedule: Starting Monday, June 19. We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment if needed for the workout. Please use crash mats if you are dropping weights and try to plan your conditioning around the natural noise of the days workout as to not take away from the instruction of the coach. Thanks and enjoy!

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Front Squat:
5 x 5 (ME)
*working sets begin at 75% of 5 RM
20:00

AMRAP 12:
6 Chest to Bar Pull Ups, Fx: Pull Ups
6 Hand Stand Push Ups
36 Double Unders