CrossFit Route 7 » Wednesday, October 24, 2018
Call Us: (571) 318-9427

Wednesday, October 24, 2018

Come out tonight at 6:30 PM with a friend and your costume for a night of fun and fitness! We will have a fun workout for ghouls and goblins of all levels. No CrossFit Experience needed.
Everyone that comes to WODaween night will be entered into a raffle. 1 male and 1 female will each receive a lululemon Blackcard for a Tee/Tank or Crop top.
Not a member? Cool, reserve your spot here. https://crossfitroute7.com/try-us-for-free/

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It’s time to get up and over the rings. This Saturday, October 27th at 11:30AM, we’ll spend an hour working on skills, drills, progression and hopefully some first time muscle ups. More than a party trick, this movement bridges the gap in gymnastics and strength and increases the intensity of standard pull up workouts. Tell a friend and come on out. $10 drop in fee for non members.

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“Paranormal Activity”
Partner WOD:

AMRAP 7
10 Plate Ground to Overhead 45/25, Fx: 25/15
10 Burpees to Plate
Rest 3:00

AMRAP 7:
12/9 Assault Bike Calories
15 Slam Balls
Rest 3:00

AMRAP 7:
10 Push Ups
20 Abmat Sit ups
Rest 3:00

AMRAP 7:
12/9 Ski erg Calories
15 Russian Kettlebell Swings 32/24, Fx: 24/16

1 working, 1 resting. break up reps as desired

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