Tuesday, June 27, 2017

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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For the month of July we would like to celebrate and honor our patrons that have been with us since our inception. These athletes have been the foundation of CrossFit Route 7 since January of 2015. They have been around through our ups and downs. Our changes and modifications, and are considered leaders of the CFR7 community. Each day for the month of July we will honor an O.G. of CrossFit Route 7 on the WOD Post and Route 7 Facebook page.

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4th of July Schedule:
Sunday, July 2nd: Yoga Cancelled
Monday, July 3rd: 7:30 Pm Wod Cancelled
Tuesday, July 4th: 10 am Wod only

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1 Mile Run
then:
21-15-9
Chest to Bar Pull Ups, FX: Pull ups
Deadlift 185/125, Fx: 135/95
Burpees Over the Bar
1 Mile Run

6 x :45
Front Rack KB Hold
3 sets each side