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Free Treatment with Dr. Snow Tonight, Monday, January 22 from 5:30-7pm. First come first serve.

Dr. Stacy is a holistic physical therapist and the founder of Tranquil Place Physical Therapy & Wellness, LLC. She is an expert in movement analysis and in identifying the muscle, joint, and movement dysfunction that is at the source of the problem. Each client is prescribed an individualized treatment plan that addresses the patient as a whole and is tailored to resolve each patient’s complaints and get them back to doing what they love to do.

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For time:
40 DB Snatch, alternating (50/35#) Fx = 35/20#*
5 Burpee Box Jump Overs (24/20”)*
30 DB Snatch (50/35#) Fx = 35/20#
10 Burpee Box Jump Overs (24/20”)
20 DB Snatch (50/35#) Fx = 35/20#
15 Burpee Box Jump Overs (24/20”)
10 DB Snatch (50/35#) Fx = 35/20#
20 Burpee Box Jump Overs (24/20”)*2018 Open Standards for DB Snatch (no alternating hands above head)
*Box Facing BBJO, 2017 Open Standards

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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Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations Course from the January 22-Feb 3. Because of the demand for the program, we will be making a slight adjustment to the schedule during the 2 week period. In conjunction with our 6 day Foundations course WODs will be cancelled and we will offer Open Gym on Fridays at 6:30pm WOD

We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how women in our gym get results and sculpt their bodies!!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/

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Bench Press
15:00 to work up to a heavy single
*then 1 set of max reps at 65% of today’s 1 RM

AMRAP 20:
200m Run (20 calorie row if too cold)
20 Wall-Balls (20/14#)
20 Push-ups
20 Pull-ups (Fx = banded pull-ups or ring-rows)

Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations Course from the January 22-Feb 3. Because of the demand for the program, we will be making a slight adjustment to the schedule during the 2 week period. In conjunction with our 6 day Foundations course WODs will be cancelled and we will offer Open Gym on Fridays at 6:30pm WOD

We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how women in our gym get results and sculpt their bodies!!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/

Greetings Route 7 Athletes. Starting Jan 22, we are launching another 6 week New You All Challenge for women. Before joining the regular WOD’s these ladies will complete our 2 week Foundations Course from the January 22-Feb 3. Because of the demand for the program, we will be making a slight adjustment to the schedule during the 2 week period. In conjunction with our 6 day Foundations course WODs will be cancelled and we will offer Open Gym on Fridays at 6:30pm WOD

We are also running a **LADIES WINTER SPECIAL** on our upcoming beginners Foundations course! For only $49 you will receive 6 classes to kickstart your 2018 fitness goals! Come see how women in our gym get results and sculpt their bodies!!

Limited spaces, sign up now:
https://crossfitroute7.com/how-to-join/

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