CrossFit Route 7 » Tuesday, October 23, 2018
Call Us: (571) 318-9427

Tuesday, October 23, 2018

Come out Wednesday, October 24th at 6:30PM with a friend and your costume for a night of fun and fitness! We will have a fun workout for ghouls and goblins of all levels. No CrossFit Experience needed.
Everyone that comes to WODaween night will be entered into a raffle. 1 male and 1 female will each receive a lululemon Blackcard for a Tee/Tank or Crop top.
Not a member? Cool, reserve your spot here.


It’s time to get up and over the rings. We’ll spend an hour working on skills, drills, progression and hopefully some first time muscle ups. More than a party trick, this movement bridges the gap in gymnastics and strength and increases the intensity of standard pull up workouts. Tell a friend and come on out. $10 drop in fee for non members.


Back Squat
5 x 3 @ 85 – 90% (or heavier than last week)

Row Primer:
alternating with a partner row 100, 200, 300 meters each

:30 work x :30 Rest x 4
RX+ 6 rounds
* Performed Correctly the first Round should be the highest Score
*Record ALL 4 Scores in order

Finisher: Skin the Cats
5 x 5

or goat work

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