Wednesday, January 23, 2019

Today, CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.

Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training.  And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.

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

Partner Core Development

3 Rounds with Med Ball or Slam Ball:
10 Each Direction Partner Russian Twists
15 Partner Sit Ups

Partner Russian Twists: https://www.youtube.com/watch?v=Vc8Xx26ohv8

“Bring a Friend Day”
AMRAP 20
One partner working at a time.
5 Burpees
10 Box Jumps (adjust height based on ability)
15 Goblet Squats (50/35) (Fx: 35/20)