CrossFit Route 7 » Wednesday, December 20, 2017
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Wednesday, December 20, 2017

Inclement Weather and Holiday Schedule Notes:
Please visit the crossfitroute7.com WOD Post page, Facebook page, Private FB Group or Zen Planner Schedule for Closings and Schedule updates. In some cases when closed BCF may be open and available for workouts.
 
Wednesday, December 20: 7:30 pm WOD and Open Gym Cancelled
Thursday, December 21: 7:30 pm WOD and Open Gym Cancelled
Friday, December 22: 5:30 pm and 6:30 pm WOD Cancelled
Saturday, December 23: 10am WOD 50 Cap
Sunday, December 24: Closed
Monday,December 25: Closed
Tuesday, December 26: 10am WOD 50 Cap
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Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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12 Days of Christmas!

Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 4″ negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)

Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs

Compare to 12/14/16:

Compare to 12/15/2015:

Merry Christmas and Happy Holidays BCF!

Posted by Ballston CrossFit on Wednesday, December 16, 2015

*Compare to 12/16/2014: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1450061788./1035708609786008/?type=3&theater

NO CAP!! This workout can take an hour!

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