CrossFit Route 7 » Tuesday, December 18, 2018
Call Us: (571) 318-9427

Tuesday, December 18, 2018

Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times

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Ugly Christmas Sweater WOD: Wednesday, December 19, 2018

Christmas is on a Tuesday this year. So we have to roll with punches while everyone is in town. Wear you best Ugly Christmas Sweater or TShirt for ALL WODs on Wednesday, December 19th! We will get a class photo and share for the holiday season. We Can’t wait to see who has the best worst taste!

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Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!

You can read up on all the details and sign up here:

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Strict Muscle Ups
RX+: 6 sets of 3/2 Weighted Strict Muscle Ups
Rx: 5-8 sets of 1 Chest to Ring Pull up + 2/1 Strict Muscle Ups

Scaling Options:6-8 Ring 2 Chest Pull Ups + Dips
6-8 Ring Pull ups + Dips
6-8 Ring Rows + Dips

*All athletes should be using the false grip
15:00

5 Rounds
AMRAP 3:
300m Row
10 Shoulder to Overhead (155/105) (Fx: 115/80)
Max Burpees Over Bar
Rest 3:00

Score is Total Burpees

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