Tuesday, December 1, 2015

***********CYBER MONDAY***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals.Sign up on the website: https://crossfitroute7.com/how-to-join/

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Saturday, December 5th Crossfit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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Power Clean:
18 Minutes to find a Heavy 3 rep (touch and go)

CrossFit Lift off Wod 3:
AMRAP12:
3  Power Snatches 135/95
6 Power Clean and Jerks 135/95
9 C2B Pull Ups
54 Double Unders
Fx: 95/65, Pull ups

Romans 12:10: Be devoted to one another in love. Honor one another above yourselves.