Come out this Saturday to support our teams competing at SuperFit DC! This is a 2 Person Team Event at Trident CrossFit!

“Team Strong Puppy Lovers”: Addie and Karoline; “Fantastic Gymnastics”: Steve and Liza, “The best of both worlds”: Ed and Darrell, “Extra well rounded”: Max and Cooper, “White Girl Whey-sted: (that’s a good name) Crystal and Kristen,  “Weight Night”: Brian and Barret and “Louisville Hush Money”: Peter and Mike

https://www.facebook.com/events/159706138068231/

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Back Squat
5 x 5@75-80% (A)

3 Sets, not for time:
200m Suitcase Carry (one KB – switch sides at 100m)
200m Front Rack Carry (one KB – switch sides at 100m)
Single Leg Cross Body RDL w/ KB x 20 reps (10 each arm)
Plank (forearms) x :60
Rest as needed between movements

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

Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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2 Hang Snatch + 2 Overhead Squat
1 @70%, 1 @75%, 3 sets 80%
*% based on snatch 1RM

3 RFT:
400m Run
25 Wall-Balls 20/14, Fx: 15 Wall-Balls
7 Burpee Bar Muscle-ups, Fx: Burpee C2B Pull-ups

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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For time*
30/25 Calorie Bike
20 Burpee Box Jump Overs 24/20
10 Ring Muscle-ups, Fx: 10 C2B, 10 Ring Dips

*Stagger Large Classes; 6 Minute Time Cap

Partner Row Intervals:
Alternate sprints on a Rower, with a partner, rest is partner’s set
100m
200m
300m
400m
500m
400m
300m
200m
100m

2 Hang Clean + 2 Front Squat
1 @70%, 1 @75%, 3 sets @80%
% based on clean 1RM

4 RFT:
200m Run
20 Russian KBS Rx: 32/24 Fx: 24/16
20 Hollow-Rocks