Saturday, November 25, 2017


Saturday, November 25, 2017

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: 10 am Wod. Yoga Cancelled.


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:


LATERAL STEP-UPS, 8L/8R (unweighted, per this video example:

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

11 Bodyweight Deadlifts
100m Sprint