This Wednesday is the LAST DAY to buy tickets to the Annual CFR7 Nationals Game !
Tickets are $25 – family/significant others welcome! Click HERE to sign up, then Venmo @crossfitroute7!
Weekly Overview Events/Classes Monday Handstand Development Tuesday Front Squat Wednesday Two-Part Conditioning Nats Ticket Deadline! Thursday “Annie” Benchmark WOD Friday Split Jerk Saturday Squad WOD Sunday Dips, Bent Over Row, Core
Strength/Skill Every 2:00, 5 Sets Handstand Development
Handstand Options: – Sc: 3-5 Wall Walk Variation (ex. Partial Wall Walks, Pike Wall Walks, Inchworms), 3-5 Handstand Kick to Walls – FX: 3-5 Wall Walks – RX: 25-50′ Handstand Walk, Practice w/ Wall – RX+: 25′ Unbroken Segments
Conditioning 4 Rounds of :40 on, :20 off for Max Reps 1) Calorie Ski 2) Calorie Row 3) Calorie Bike 4) 25′ Shuttle Runs*Score: Total Calories/Reps