“Diane”

21 – 15 – 9
Deadlift (225/155)
Handstand Push Ups

Compare: 1/8/2018

Join us for a fun day of gymnastics. We will cover all things handstand. From Handstand push ups to freestanding and walk. Parallettes and obstacle courses. Fee for members and $10 for drop ins. Lets get ready to have some fun.

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E2MOM 12
2 Back Squat@85-90%

3 Rounds
500m Row
100 Double Unders (Fx: 75 Double Unders)
10 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)

Rest 1 Minute after each round.

Join us for a fun day of gymnastics. We will cover all things handstand. From Handstand push ups to freestanding and walk. Parallettes and obstacle courses. Fee for members and $10 for drop ins. Lets get ready to have some fun.

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Ski Erg
50/40 Calories for time

Compare to 10/29/18

4 Rounds
Work 3:00/Rest 1:00
AMRAP
10 Push Jerk (135/95) (Fx: 95/65) (Rx+: 165/115)
3 Bar Muscle Ups (Fx: C2B) (Rx+: 5 Bar Muscle Ups)

Athletes pick up where they left off on each work period.

Join us for a fun day of gymnastics. We will cover all things handstand. From Handstand push ups to freestanding and walk. Parallettes and obstacle courses. Fee for members and $10 for drop ins. Lets get ready to have some fun.

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Athletes pick up where they left off on each work period.

“Open Workout 18.1”
AMRAP 20
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (50/35) (5R/5L)
14/12 Cal. Row

Two heats with athletes judging

Compare: 2/23/2018

Today, CrossFit Route 7 is having a Bring a Friend Day. Bring a buddy to any WOD and spread your joy of fitness and community. Friends will receive a $25 discount on our Foundations Course. No exercise or CrossFit experience needed. Come workout and have fun.

Don’t forget about our 2019 Referal Program: As a member of the CFR7 community, you have the opportunity to gift $50 towards any friends or family members first month of training.  And guess what… as a huge thank you from us, if they join, you will also get $50 towards your next month of training! After they complete foundations, if they elect to sign up for a 3, 6 or 12-month membership, then they will get $50 off their first month and you will get $50 off your next month as well.

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Partner Core Development

3 Rounds with Med Ball or Slam Ball:
10 Each Direction Partner Russian Twists
15 Partner Sit Ups

Partner Russian Twists: https://www.youtube.com/watch?v=Vc8Xx26ohv8

“Bring a Friend Day”
AMRAP 20
One partner working at a time.
5 Burpees
10 Box Jumps (adjust height based on ability)
15 Goblet Squats (50/35) (Fx: 35/20)