CrossFit Route 7 » Sunday, December 10, 2017
Call Us: (571) 318-9427

Sunday, December 10, 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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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/

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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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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

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