CrossFit Route 7 » Tuesday, October 3, 2017
Call Us: (571) 318-9427

Tuesday, October 3, 2017

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

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

Congratulations to Coach Nicole and Sam (Femininely Badass AF) on their First Place finish in the RX female/female divison at SuperFit DC this weekend. Its been a long time come! Outstanding work ladies.

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

No Yoga Sunday, October 8, 2017. CFR7 members can attend the BCF Yoga class at 10 am.

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

20 min for 3 Sets:
10 Front Rack Barbell Lunges (In place from the floor)
10 Barbell Rows
10 Single Leg Glute Bridges (10 each side)
10-20 Hollow Rocks

 

Tabata (rotate stations every 4 minutes):
Double Unders
Goblet Squats (choose a challenging weight)
Atomic Sit-ups with a bumper plate
Box Jumps (go small or go tall)

No score – work fast and furious

 

Proverbs 3:5-6 Trust in the LORD with all your heart, and do not lean on your own understanding. In all your ways acknowledge him,  and he will make straight your paths.

About the Author

Leave a Reply

*

captcha *