Wednesday, September 7, 2016

***NO 10 am WOD  or Open gym on Saturday, September 10***

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Come out Saturday, September 10th at 11am for a Free Fun Bootcamp workout hosted by Tyson’s Biergarten Led by CrossFit Route 7 and teamed up with the great folks of lululemon Tyson’s! All fitness levels are welcome and encouraged to participate and receive motivational instruction and exercise. After it’s all done meet and greet the community, have some drinks, food, laughs and games.

Attend here on our Face Book events page: https://www.facebook.com/events/243792512687460/

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On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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GHR Instruction
(Glute Ham Raises)
Rx: 4 x 7 GHR’s, stop at Parallel
Fx: 3 x 10 Partner or Banded/rig GHR’s
(https://youtu.be/7F5Ibbf2lEc)
use abmat in place of foam roller.

5 Rounds:
25/20 Calorie Row, Fx: 20/17
40 Double Unders, Fx: 20 Du
Rest 2:00
Maximal Effort