Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: 10 am Wod. Yoga Cancelled.

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

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/

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

LATERAL STEP-UPS, 8L/8R (unweighted, per this video example: https://m.youtube.com/watch?v=TYeYYDatBO0)

“Sham”
7 RFT
11 Bodyweight Deadlifts
100m Sprint

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

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/

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

Superset x 4
SINGLE LEG KB RDL, 6L/6R, non-alternating
(RDL or Stiff-legged version OK: https://www.catalystathletics.com/exercise/243/Kettlebell-One-Leg-Romanian-Deadlift/)
6 BACK SQUATS, ascending but not maximal

For time:
30 DB Snatch, 50/35
30 Ring Dips
30 DB Snatch, 50/35
30 TTB
30 DB Snatch, 50/35
30 Burpees
30 DB Snatch, 50/35

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat! Athletes can WOD at BCF.
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

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/

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

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 6:30 or 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

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/

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

SHOULDER PRESS  3RM

5-4-3-2-1
Front Squat, 185/125
Push Jerk, 185/125
– rest 2 minutes –
Front Squat, 185/125
Push Jerk, 185/125

RX+: 185/125
RX: 165/110
FX: 135/95

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

Birds do it, Bees do it, even educated flees do it!

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

Superset:
5 x 5 STRICT TTB (RX+10 reps)
5 x 10 Meters HS Walking(Best Effort)/HS Holds
Rest:1:00

Scale: Strict Knee Raises or V ups
5 x 3-5 Wall Walks

“Nasty Girls”
3 RFT
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

Compare to 11/7/2012