Saturday, November 10, 2018
Place your 2018 CrossFit Route 7 Hoodie Order by Sunday, November 18.
=============================================
We are excited to announce we will be starting TODAY, Saturday, November 10th at 10am a monthly WOD for kids ages 8-12. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids. Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFKids
=====================
CrossFit Route 7 and Ballston CrossFit Fam: “Time to Climb” is happening TOMORROW, Sunday, November 11th at 2pm at EarthTreks in Crystal City! We will be Bouldering (which means no ropes required/ also a great introduction to climbing) and some will be Top Roping(need to be belay certified). All are welcome so bring your friends and family! Please RSVP to this event and sign the waiver ahead of time. Click here to sign the waiver. We look forward to seeing you there!
=====================
Strength:
Push Press
3 Sets of:
AMRAP @75%
-Then-
2 Sets of:
AMRAP @80%
-Then-
1 Set of:
AMRAP @85%
Rest 1 min. between attempts
Rest 2 min. between each % increase
Conditioning:
For time:
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65) (Fx: 75/55)
Box Jumps (24/20″)