Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

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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 $49 from Nov 20-Dec 10.

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

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3 Sets of:
5 Turkish Get ups (5L/5R) Across
10 DB Step Ups (10L/10R)
*For Quality
Rest as needed

Every 4 minutes for 16 minutes
250 meter Row
16 Dumbell Snatches 50/35, Fx: 35/20

*SPRINT

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

=========================================

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 $49 from Nov 20-Dec 10.

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

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Strength:
1 Clean Pull +1 Full Clean + 2 Front Squats
5 x 1
*woriing Sets begin at 70%+ of 1RM Clean

Beginners:
2 Hang Power Cleans + 2 Front Squats (Across)

“Naughty or Nice Wod”

AMRAP 12
“Naughty”
3,6,9, etc
Hang Power Clean 115/85
Burpee over Bar
Wall Ball 20/14

“Nice”
3,6,9, etc,
Hang Power Clean 95/65
Burpee over Bar
Wall Ball 14/10

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

=========================================

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 $49 from Nov 20-Dec 10.

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

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Handstand Push ups
Beginners:
5 x 5 Development
*Box, Pike or seated DB Press

Strength:
RX+ 5 x 3strict + 6 Kpping wtih 4″/2″ Deficit
RX: 5 x 3strict + 6 Kpping
Fx: 50 kipping for time
15:00 Cap

Partner WOD:
1 Working/1 Resting, Alternating every 30 seconds until movements completed
50 Power Snatches 115/80, Fx: 95/65
50 Toes to Bar
50 Overhead Squats 115/80, Fx: 95/65
50 Cal Row
50 Shoulder to Overhead 115/80, Fx: 95/65

Rx+ 135/95

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

=========================================

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 $49 from Nov 20-Dec 10.

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

=========================================

EMOM 20
Minute 1: 6-10 Ring Dips/ Box Dips
Minute 2: 15/12 Assualt Bike Cals
Minute 3: 10-15 Atomic Situps 20/14, FX: MB Situps 14/10
Minute:4: 40-60 Double Unders
Minute 5: Rest

Finisher EMOM 12:(6 rounds each)
Alternating minutes with a partner:
10 Meter Barbell Front Rack Lunge (Across)

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season! Sign up NOW!

We will be hosting this event and performing the WOD for both the 9 am and 10 am WOD. To Register as an athlete, receive a shirt or make a donation please use this link: https://www.boxtribetracker.com/2410/reg/

=========================================

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 $49 from Nov 20-Dec 10.

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

=========================================

Strength Superset:
Bench Press 3 x 7 (A)

Hollow Band pull downs 3 x 10 (Front lever)
https://www.youtube.com/watch?v=jAEiy-K3JXg

3 Rounds for time:
15 Deadlift 225/155, Fx: 185/125
20 Box jumps, 24/20
25 Pull-ups”

*Wear wraps for hands