CrossFit Route 7 » Wednesday, November 9, 2016
Call Us: (571) 318-9427

Wednesday, November 9, 2016

Paving Project Schedule changes:
-Thursday, November 10, NO WODS ALL DAY
*Athletes are welcome and encouraged to train at BCF
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Hey everyone it’s hoodie time! Please fill out spreadsheet for your order no later than November 15. Hoodies are $40 each and they come in Men’s cut and ladies cut. Apologies fellas for not having a preview for us.

Payment Options:
1) Cash: Envelop with Name/Style and size, and place in the cash box (still fill out the spreadsheet)
2) Paypal, with no fees to [email protected], Subject:Hoodie order

https://docs.google.com/…/1aY_zkAHOss-kdEEqDFYU7D8ZUG…/edit…

Route7 Hoodies

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EMOM 6
3 Deadlifts at 90-95% of 3RM or 5-10# heavier than last week

WOD for Warriors is a functional fitness tribute workout held once a year around Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity. Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

Armistice WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.  The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

Thank you for supporting Team RWB and WOD for Warriros! https://www.crowdrise.com/crossfit-route-7

The WOD – Armistice*
11 minute AMRAP (As Many Repetitions As Possible)
11- Power Cleans (RX-135/95)
11- Burpees Over the Bar
19- Deadlifts (RX-135/95)
18- Pull-Ups
*Adaptive or modified exercises can be used. All exercises are scalable to your ability level.

Modified Workout (Without Barbell)*
11 minute AMRAP (As Many Repetitions As Possible)
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats

Ring Push ups
3 x 10

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