Place your 2018 CrossFit Route 7 Hoodie Order by Sunday, November 18.

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit?usp=sharinghttps://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=367889314

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We are excited to announce we will be starting TODAY, Saturday, November 10th at 10am a monthly WOD for kids ages 8-12. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFKids

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CrossFit Route 7 and Ballston CrossFit Fam: “Time to Climb” is happening TOMORROW, Sunday, November 11th at 2pm at EarthTreks in Crystal City! We will be Bouldering (which means no ropes required/ also a great introduction to climbing) and some will be Top Roping(need to be belay certified). All are welcome so bring your friends and family! Please RSVP to this event and sign the waiver ahead of time. Click here to sign the waiver. We look forward to seeing you there!

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Strength:
Push Press
3 Sets of:
AMRAP @75%
-Then-
2 Sets of:
AMRAP @80%
-Then-
1 Set of:
AMRAP @85%
Rest 1 min. between attempts
Rest 2 min. between each % increase

Conditioning:
For time:
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65) (Fx: 75/55)
Box Jumps (24/20″)

Place your 2018 CrossFit Route 7 Hoodie Order by Sunday, November 18.

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit?usp=sharinghttps://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=367889314

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CrossFit Route 7 and Ballston CrossFit Fam: “Time to Climb” is happening this Sunday, November 11th at 2pm at EarthTreks in Crystal City! We will be Bouldering (which means no ropes required/ also a great introduction to climbing) and some will be Top Roping(need to be belay certified). All are welcome so bring your friends and family! Please RSVP to this event and sign the waiver ahead of time. Click here to sign the waiver. We look forward to seeing you there!

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We are excited to announce we will be starting tomorrow, Saturday, November 10th at 10am monthly WOD for kids ages 8-12. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Strength:
Front Squat
5×3 (ME)

Conditioning:
For time:
9-6-3
Front Squats (185/125) (Fx: 155/105, RX+: 205/135)
Bar Muscle-ups (Fx: C2B Pull-ups)

Finisher:
2-3 Sets of:
Double Front Rack KB Lunges x 20 steps, alternating
Plank x :60

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Courtesy By Amanda Kimble As Told To Rachael Schultz, Feb 27, 2018

Check out this article ‘I Transformed My Body—And Life—With CrossFit And Yoga’ featured in Women’s Health Magazine.

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We are excited to announce this Saturday, November 10th at 10am monthly WOD for kids ages 8-12. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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“HSPU Test Day”
Rx+ = 10 min AMRAP deficit of 4”/2”
Rx = 10 min AMRAP HSPU.
Kipping HSPU technique for those that don’t have it.

EMOM 20 (4 sets):
Min 1 – 10 Alternating DB Snatch 50/35, Fx: 35/20, Rx+: 70/50
Min 2 – 2 Rope Climbs, Fx: 1, Rx+: 3
Min 3 – 12/9 Calorie Ski, Fx: 10/8 Cal, Rx+: 15/12
Min 4 – 12 Burpees Fx: 10 Burpees, Rx+: 15 Burpees
Min 5 – 12/9 Cal Bike, Fx: 10/8, Rx+: 15/12

FREE 7-fit CLASS tonight at 6:30pm. Come see how our gym get results!  Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/

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We are excited to announce we will be starting this Saturday, November 10th at 10am monthly WOD for kids ages 8-12. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

Snatch Complex:
Power Snatch + Hang Snatch + Snatch (ME)
18:00 to find heaviest Complex
*Full Snatch should be touch and go

3 RFT:
400m run
20 alternating front rack lunges 95/65, Fx: 75/55
20 SDHP 95/65, Fx: 75/555

We are excited to announce we will be starting this Saturday, November 10th at 10am monthly WOD for kids ages 8-12. Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids.  Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Deadlift:
5@80%
5@85%
2×3@85%
1×3@90%

AMRAP 15:
5-10-15-20 etc… of Thrusters (95/65) (Fx: 75/55)
10 Toes-to-Bar and 50 Double-Unders after each set