24
Jan
Wednesday, January 25, 2017
Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!
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Be on the lookout for new faces finishing their last week of foundations. Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.
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Deadlift:
Find a Heavy triple
Cash-in: 400m Run
21-15-9
Hand Stand Push Ups 4″/2″, Fx: Games std/1 abmat
Box Jumps 32/26 Fx: 24/20
Wall Ball Shots 20/14
Wall Ball Shots 20/14
Cash-out: 400m Run
*5 burpee penalty each time you come off the wall for HSPU or break constant movement on the WBS