Wednesday, November 22, 2017

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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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 $49 from Nov 20-Dec 10.

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

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SHOULDER PRESS  3RM

5-4-3-2-1
Front Squat, 185/125
Push Jerk, 185/125
– rest 2 minutes –
Front Squat, 185/125
Push Jerk, 185/125

RX+: 185/125
RX: 165/110
FX: 135/95