Tuesday, November 22, 2016

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD.

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Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $99. Sign up here to get started, FOUNDATIONS COURSE 41.

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Revised Holiday Schedule:
Wednesday: No 1930 WOD
Thursday: 0900 WOD Only (PLEASE RESERVE)
Friday: 1000 WOD Only (PLEASE RESERVE)

Sunday: NO YOGA

To view and reserve: https://crossfitroute7.com/schedule/

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Power Cleans:
00:00-15:00 Find a Heavy Single
15:00-16:30 Rest
16:30-18:00 ME Power Cleans at 80% of above

AMRAP 12:
30 Double Unders
10m Hand Stand Walk
10 Deadlifts 185/125, Fx: 135/95

Finisher: 5 x 5 Muscle Ups w/Medball 10/6

FX: 6 x 3 Muscle ups