CrossFit Route 7 » Wednesday, September 12, 2018
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Wednesday, September 12, 2018

After 3 years of being an integral part of our CFR7 community, we are wishing Coach Nicole farewell. Nicole joined CFR7 as an athlete, then participated in our coaches intern program and eventually developed into an outstanding lead coach (we believe she is one of the best in the DC area!). Coach Nicole will be coaching her last regular WOD at CrossFit Route 7 on September 14th.  Coach Nicole has played a vital role in the success of CrossFit Route 7 with her outstanding coaching, nutrition expertise and athletic performance – she will be missed greatly!
We want wish her much success as she moves onto her next chapter in coaching (she will be joining the PR Star coaching team which is considerably closer to her home in Aldie VA). Nicole will be returning on Saturday Oct 6thfor a final farewell to our community – coaching a WOD, working out and a fun farewell celebration! Be sure to mark your calendars and bring all your love and fitness to give her a huge send off in CFR7 fashion!
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Hang Power Snatch
1×3 @65%, 1×3 @70%, 3×3 75%

Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges Front Racked Barbell 95/65, Fx: 75/55
30 Alternating Single-Arm Dumbbell Snatches 50/35, Fx:35/20

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