Tuesday, May 30, 2017

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

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Friday, June 2nd at 6:30 pm, all Route 7 ladies, It’s time to Wine and WOD. Join us for a women’s only event where you’ll be able to strengthen your bonds with your fellow R7 lady CrossFitters and maybe even form some new ones!

There’s nothing better than getting a sweat on and having a few drinks and some grub with good people. Please BYOB and snacks to share. In addition, please use the Google excel spreadsheet posted on our Seven Up page to post what snacks you’ll be bringing to share and to see what others are bringing as well.

Lastly, bring any (female) friends along to the event who would like to join… the more the merrier! No fee for attending.

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Saturday, June 3rd starting around 2 pm, Test you swing at Top Golf Loudon with the community. Great food, music and family!  Plenty of activities available for Adults and children. Wear your favorite tank to show off them arms for your swing. Hope to see the community in full affect!

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Deadlift:
Find a moderate triple

NY: 5 x 5 (A)
*20: Cap

3 Rounds For time:
20 Box Jump Overs 24/20
20 Front Rack Kettlebell Lunge 32/24 FX:24/16
20 abmat Sit ups