Sunday, January 20, 2019

CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.

Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training.  And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.

Strength:
3 Super Sets:
Rx:
5 Strict Pull Ups (Rx+: C2B, Weighted if possible)
5 Strict Ring Dips (Rx+: Weighted)

Fx:
5 Jumping Pull Ups (2 Sec. Negative)
5 Jumping Ring Dips (2 Sec. Negative)

Rest 2 Minutes Between Sets

Conditioning:
For Time:
5 Rounds
9 Toes to Bar (Fx: 7 T2B)
9 Pull Ups (Fx: 7 Pull Ups) (Rx+: C2B)
3 Push Jerks

Every Round, Push Jerk Weight Increases, 12 Minute Time Cap

Push Jerk Weights:
Rx: 135/95, 165/115, 185/135, 205/145, 225/155
Fx: 95/65, 115/80, 135/95, 155/105, 175/125