Tuesday, January 9, 2018

Attend our FREE class this Wednesday, January 10th at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements.

Reserve your spot today! https://crossfitroute7.com/try-us-for-free/

===============================

What nutrition goals have you set for the 2018? Maybe you’re someone who knows what to do and you’re just not doing it and need the push to get started. Or, maybe you have no idea where to start and want the info and resources that will move the needle and drive results. The 30-Day Reset Challenge will give you the accountability, tools, knowledge, and template to get your eating habits on track (and stay on track) for 2018. Register TODAY on Zen Planner for only $69!

=====================================

Muscle-up OR Strict Pull-up/Ring Dip Skill Practice (20 minutes)

3 Sets:
Strict Pull-ups x 8-12 reps (add weight if you can do 12+ strict pull-ups); fx = ring-rows
Strict Ring Dips x 5-10 reps; fx = ring push-ups

Advanced athletes (those who have muscle-ups):
3 sets, focusing on good consistent unbroken sets, not for time of:
Muscle-ups x 2-10 reps
Nose-to-Wall Handstand Hold x :60 seconds

AMRAP 18:
21 Push-ups
15 Ring-Rows
9 Burpee Box Jumps (24/20”)

Finisher:
Tabata Ab-Mat sit-ups
Tabata Bicycle Crunches