Wednesday, January 10, 2018

Attend our FREE class this tonight at 6:45pm and knock out your first Foundations class at the same time! You can save $25 on enrollment for the remainder of the Course.  Just sign up here and come ready to sweat and have a great time learning CrossFit movements.

Reserve your spot today! https://crossfitroute7.com/try-us-for-free/

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Back Squat:
4×5 @ 75%, then one set of 5+ reps (max reps) @ 75%
Rest as needed

On a running clock:
At 0:00, for time:
750m Row
50 x Wall-Balls (20/14#)

at 8:00, for time:
750m Row
50 x Front Rack Lunges (95/65#), fx = 65/45#

• Stagger 4 minutes for large classes, heat 1 going at 0 / 8 and heat 2 going at 4 / 12
• Record times for each set; add up times for a total time
• Encourage athletes to attempt going unbroken for as long as possible, the top athletes being able to do both sets unbroken
• Time cap the first interval at 7 minutes, so that the slowest people will get at least 1 minute of rest