Thursday, December 7, 2017

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

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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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EMOM 20
Minute 1: 6-10 Ring Dips/ Box Dips
Minute 2: 15/12 Assualt Bike Cals
Minute 3: 10-15 Atomic Situps 20/14, FX: MB Situps 14/10
Minute:4: 40-60 Double Unders
Minute 5: Rest

Finisher EMOM 12:(6 rounds each)
Alternating minutes with a partner:
10 Meter Barbell Front Rack Lunge (Across)