CrossFit Route 7 » Thursday, March 23, 2017
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Thursday, March 23, 2017

Due to strong attendance on M/W/F, we have added 4:30pm WOD and Open Gym on Tues and Thursday as well!! As long as attendance remains strong, we will keep all of these new classes – so keep showing up!


Tomorrow, Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!


Back to Basics Running Clinic March 29, at 5:30pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Rory from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.
4 x 5 Squat Snatches at 70-75% (Singles)
perform a 400m Run between sets
5 Rounds for time:
10 Overhead Squats 95/65, FX: 75/55
10 Chest to Bar Pull ups , Fx: Pull Ups
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