New Year Schedule:
Thursday 12/31: 0530, 0630, and 1200
Friday 1/1: 4 pm Only
Saturday: Business as usual
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Deadlift
5 x 3 (A)*
*5-10# heavier than last week
AMRAP 18:
400M Run
10 Pull ups
20 Alt. KB Snatches 24/16, FX 16/12
No yoga today, but 10am yoga will start back up next week!
CrossFit Wods available at BCF at 1115 and 1730!
Back Squat
Find Heaviest Double
Triple Threat Tabata: (12 minutes total)
KB SDHP
Double Unders
Row
*One movement will be performed for an entire tabata before the next
No WOD Today. Merry Christmas from The CrossFit Route 7 Community
6 For to us a child is born,
to us a son is given,
and the government will be on his shoulders.
And he will be called
Wonderful Counselor, Mighty God,
Everlasting Father, Prince of Peace.
**Last day for the early bird special of $75 for the Nutrition Challenge. You have 1 day to save $25. Sign-up through Zen Planner or on our website (Click here to register)***
Holiday Schedule:
Thursday 10 am WOD
Friday: Closed, Merry Christmas!
Saturday: 10 am WOD
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S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.
Hero Wod Jason:
Fort Time:
100 Air Squatss
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle ups
FX: Pull ups
***Hop on the early bird special of $75 for the Nutrition Challenge. You have 1 day to save $25. Sign-up through Zen Planner or on our website (Click here to register)***
Holiday Schedule:
Thursday 10 am WOD
Friday: Closed, Merry Christmas!
Saturday: 10 am WOD
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Push Press
5 x 1 ME
then, 2 x 10-15 Band Tricep Extensions
AMRAP 12:
15 Box Jumps 24/20
12 Push Press 115/80
9 Deadlifts 115/80
***Hop on the early bird special of $75 for the Nutrition Challenge. You have 2 days to save $25. Sign-up through Zen Planner or on our website (Click here to register)***
Holiday Schedule:
Thursday 10 am WOD
Friday: Closed, Merry Christmas!
Saturday: 10 am WOD
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Double Under Practice
3 ATTEMPTS at Max UB Double Unders
Pet RockPartner Wod:
For Time:
150 WBS 20/14
75 Power Snatches 75/55
30 Clean & Jerks 135/95
2K row
Partner 1 works/ Partner 2 Holds 1 KB24/16 FX 16/12 in the
Front Rack Position. Share the work as desired.
Finisher: skin the cats
Up and Running!!! CrossFit Route 7, 2.0 is ready to go. Located on the opposite side of the original box. Members can park alongside the building (not the grass side) or in the parking spaces at the end of the building. Look for the CrossFit Route 7 A-Frames.
***Sorry, No showers just yet***
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High Hang Cleans (High pocket of the hip/ Full Squat)
6 x 2 (A)
21-15-9
Clusters 95/65, FX 75/55
Burpees