6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!

Strength:

E3MOM 15
10 Romanian Deadlifts (↑)

Conditioning:

AMRAP 7
8 Chest-to-Bar Pull-ups (Fx: Pull-ups)
16 Russian Kettlebell Swings (32/24) (Fx: 24/16)

REMINDER
Last chance for CFR7 hoodies! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is TODAY at noon.

Strength:

E2MOM 24
1: 10 Pallof Press Each Side (2 sec. out/2 sec. in)
2: 10 Each Leg Deficit Reverse Farmer’s Carry Lunge (AHAP)
3: 1:00 Weighted Plank (AHAP)
4: 10 Dumbbell Goblet Squats (AHAP)

Conditioning:

EMOM 10
7 Burpees over the Bar
Max Reps Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)

REMINDER
Winter is coming and CFR7 hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is tomorrow at noon.

Strength: 

5 Rounds
Every 1:30
10 Strict Press @55-60%

Conditioning:

AMRAP 6
In teams, Conga Line-style
10/8 Calorie Assault Bike AFAP
-Then-
AMRAP 6
10 Sit Ups
10 Push Ups

No Score. HAVE FUN!!!

10:00 AM
CrossFit Kids!

Strength:

E3MOM 15
5 Touch-and-Go Power Cleans (Max Effort)

Conditioning:

With a Partner, Alternating Movements:
AMRAP 15
200m Run
200m Run
15 Burpee Box Jump Overs (24/20)

REMINDER
Winter is coming and CFR7 hoodies are available! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is Monday, November 11, at noon.

6:30 PM
Friday Night Lights! DETAILS >>

Open Workout 20.5

For time, partitioned any way
40 Muscle-ups (Pull-ups)
80 Calorie Row
120 Wall Balls (20/14)(14/10)

Time Cap: 20 minutes.