Tuesday, January 6, 2015

Weather update: We will be running our regular WOD schedule today – come WOD with us (we are not afraid of a little snow)!

Another day of FREE WODs for everyone – bring your friends (beginners welcome)!! Schedule for Tues:

5:30am – 6:30am – 12:00pm – 5:30pm – 6:30pm

Directions: CFR7 is located right behind the Audi car dealership off of Route 7. From Route 7, turn onto Tyco Rd and then left into the Tyco Road warehouse park (the front of our building will have construction underway, turn left after the construction fence right before the Animal Hospital). You will pass “Shiraz Market” on your right and we will be located about 200 feet further on the left, 8504-A. We are the first set of garage bays once when the building drops to a shorter height. You will see our entrance door on the left just enter the door under the CrossFit Route 7 banner.

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Beginner: Hang Power Clean (PVC, Bar)
Rx: Power Clean 6×3 (moderate)

Beginner: 7min AMRAP

• 5 Over-the-bar Burpees
• 10 Forward Lunges (5 each leg)
• 15 Sit-ups
  

Rx: 12min AMRAP

• 5 Over-the-bar Burpees
• 10 Hang Power Cleans (95/65)
• 15 Sit-ups