Sunday, May 22, 2016

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

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

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Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.  About RWB and 21 Guns Wod

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20 Minutes to find Heaviest 3 Position Snatch
1 Snatch + 1 Low hang Snatch (KNEE)+ 1 Hi hang Snatch (HIP)
* SQUAT FOR ALL

Snatch Balance
6 x 3 ~60-80%