Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Kipping and butterfly pull up clinic, Saturday, December 17 at 1115:

Would you like learn how to maximize efficiency and technique with these dynamic pull up methods?  Coach BJ will lay down the foundation and progressions to improve cycling for high repetition wods and prep for the 2017 Open season. Bring your wraps and desire for fitness!

Reserve: https://crossfitroute7.com/schedule/

Drop ins $10

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Superset Strength:
Bench Press 5 x 5
Barbell Row 5 x 5

Row 2K
~80% effort if not feeling optimal

100 Hollow Rocks