CrossFit Route 7 » Thursday, September 15, 2016
Call Us: (571) 318-9427

Thursday, September 15, 2016

TODAY!!! We will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74!

No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle.

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

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Something for the Pros!

HandStand Push Up Development
Rx: 6 x 3 HSPU Strict Nose to Wall
Fx: 7 x 2 Strict HSPU with 1 abmat

15 min AMRAP:
With a partner (one running and one working):
200m run (running partner)
10 burpees
15 box jumps (choose challenging height)
20 KB swings (members American swings)

Plank Finisher:
4 rounds of:
:40 work, :20 rest
Top of the Push up Position

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