Thursday, December 14, 2017

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 $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Gymnastics:
3-4 Sets:
10 Low Ring Push up
(https://www.youtube.com/watch?time_continue=15&v=Wdr675BQu34)

10 Tuck Hollow Hold + Single Leg Extensions,
(https://www.youtube.com/watch?time_continue=43&v=l6s1F0Xj0wk)

AMRAP 4:
10/7 AAB Cals
10 Dumbbell Hang Power Cleans 50/35, Fx: 35/20

Rest 4:00

AMRAP 4:
10 Ring Rows
10 alt. Plate Lunges 45/25, Fx: 25/15

Rest 4:00

AMRAP 4:
15/12 Cal Row
20 Abmat Situps

*2 Dumbbells