Tuesday, December 19, 2017


Tuesday, December 19, 2017

Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
Wednesday, December 20: 7:30 pm WOD and Open Gym Cancelled
Thursday, December 21: 7:30 pm WOD and Open Gym Cancelled
Friday, December 22: 5:30 pm and 6:30 pm WOD Cancelled
Saturday, December 23: 10am WOD 50 Cap
Sunday, December 24: Closed
Monday,December 25: Closed
Tuesday, December 26: 10am WOD 50 Cap

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 $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!


Snatch balance:
5 x 2 ascending

4-5 rounds:
*Barbell Row 8-10
*Floor Seated Single Arm DB Press 8-10 each side
*20 Hollow Rocks or 10-15 GHD sit-ups (max 40 if new to them)