Wednesday, December 2, 2015

*********You have until Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

***********CYBER MONDAY***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals.Sign up on the website: https://crossfitroute7.com/how-to-join/

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Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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Rope climb Skill/ Technique

E2MOM 12:
1 RX: 1 Legless + 2 Climbs (w/legs)
FX: 1 Rope hanging L-sit (:06) + 2 Climbs
(every 2 minutes)

BCF vs. CFSA Wod 2 and 3.
3 Rounds for time:
20 Cal Row
15 Deadlifts 225/150
50 Double Unders
1 Rope Climb
FX: 205/135
After 3 Rounds, Rest 5:00 then,
9:00 to Establish a 2 RM S2OH from the ground