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
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
“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)
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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E2MOM 20: Power Snatch (ME)
For Time: 30/25 Cal Assault Bike Buy In, (Fx: 25/20) -Then- 3 Rounds: 5 Strict HSPU (Fx: Kipping HSPU) (Rx+: 4″/2″ Deficit) 15 C2B Pull Ups (Fx: Pull Ups) Time Cap: 12 Minutes
Wednesday, January 23, 2019 Bring A Friend Day! (All WODs)
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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Overview of The Week: Monday: Clean EMOM Tuesday: Power Snatch Wednesday: Bring A Friend Day WOD (No CF experience needed) Thursday: Open Workout 18.1 Friday: Ski Erg Test Saturday: Back Squats Sunday: Diane
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.