Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

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

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/

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

3 Sets of:
5 Turkish Get ups (5L/5R) Across
10 DB Step Ups (10L/10R)
*For Quality
Rest as needed

Every 4 minutes for 16 minutes
250 meter Row
16 Dumbell Snatches 50/35, Fx: 35/20

*SPRINT