Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Snatch balance:
5 x 2 ascending

4-5 rounds:
*Barbell Row 8-10
*Floor Seated Single Arm DB Press 8-10 each side
*20 Hollow Rocks or 10-15 GHD sit-ups (max 40 if new to them)

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Strength/Skill Schedule:
Monday: Front Squat
Tuesday: Double Strength
Wednesday: 12 Days of Christmas Wod (wear tall Socks)
Thursday: Bench Press
Friday: Deadlift
Saturday: Clean
Sunday: Press Complex

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Front Squat:
EMOM 10: Perform 2 Front Squats (A)
*Working Sets at 80-85%

AMRAP 15:
15 Russian Kettlebell Swings 32/24, Fx: 24/16
30 Sit ups
15 Kettlebell Sumo Deadlift High Pulls 32/24, Fx: 24/16
30 Body Weight Lunges

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Gymnastics:
3-4 Sets
5-10 Strict Pull ups, Fx:1 leg on box Pull ups
20 Hollow Rocks

AMRAP 15:
8 Dumbbell Man Makers 35/20
*(https://www.youtube.com/watch?v=iMNnvhg1JcM)
10 Box Jumps 24/20
12 Toes to Bar

*RX+ 50/3

Finisher: Coaches Choice

Registration is now open for the 2018 Nutrition Challenge-30 day reset. The Challenges kicks off with a Nutrition Seminar Tuesday, January 9th at 7:30pm at CrossFit Route 7.  Take advantage of the early registration discount of $59 from Dec 11-31.

To Register click the link: https://crossfitroute7.com/how-to-join/

Sign up now for the before and after body comp DEXA scans! This is a $260 value for only $100 when you participate in our 2018 Nutrition Challenge – 30-Day Reset!

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Split Jerk:
5 x 2 (A)
*From the Rack

3 Rounds for time
300m Row
30 Kettlebell Swings 32/24, Fx: 24/16
15 Front Squats 115/80 Fx: 95/65
15 Push Press 115/80, Fx: 95/65

Finisher:
Accumulate 3:00 Ring Support Hold (top of Ring dip)