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Nov
Wednesday, November 2, 2016
FREE for ALL BootCamp and Yoga! Wednesday, November 2nd at 6:30pm at CFR7
Join us at CrossFit Route 7 for a complimentary workout combining fast-paced conditioning, body weight strength training, and yoga!
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Greetings CF Route 7 Community,
We have a lot of things in store for the winter. Thank you in advance for taking time out to read.
November Attendance Challenge: Show us who can get the most WODs in for the month of November and win a Free month of membership for January 2017. Please ensure check ins are accurate. There is only one rule and way to win: Workout more than anyone else this month (if there are ties, Oct attendance will be used as a tiebreaker)!
New Morning Schedule effective November 7th: We want to boost the energy, excitement, support and competition of all Classes. We will be testing the AM schedule for the next 2 months to assess the attendance of shifting the WOD times to 0600 and 0700 Monday through Friday. We solicited feedback from regular morning attendees and the vast majority supported this change in schedule.
Welcome and support our Interns transitioning into Coaching roles: Members Crystal Edenl and Alicia Wiker will be developing their coaching skills in our 1930 class times. We feel that these classes will support their ability to grow and build confidence due to the lower attendance of these classes. Please be supportive and constructive, it ain’t easy being the new kid on the block.
Sunday WOD and Yoga: Coach Claire Reynolds‘s schedule will no longer allow her to coach these classes. We are transitioning our intern Coaches into the Sunday slot and interviewing new Yoga instructors. We hope to not have any interruption to the Yoga classes but there may be a possibility of some canceled sessions. We are sorry for the inconvenience and thanks for the understanding in advance.
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3 Rounds: :45 on, :15
Station 1: Row Cals
Station 2: Russian Med Ball Twists 14/10
Station 3: Double Unders
Station 4: Ball slams
*Rotating Stations
Station 1: Row Cals
Station 2: Russian Med Ball Twists 14/10
Station 3: Double Unders
Station 4: Ball slams
*Rotating Stations
Rx:
AMRAP 15:
5 Muscle ups
10 Burpees to Plate
20 steps OH Walking Lunges 45/25
AMRAP 15:
5 Muscle ups
10 Burpees to Plate
20 steps OH Walking Lunges 45/25
FX:
AMRAP 15:
10 Burpees to Plate
15 Pull ups
20 steps OH Walking Lunges Fx: 25/15
8:00 Max HS Walk Practice