Winter Schedule update:
Thursdays:
4:30 PM and 7:30 PM WOD Removed.
Open gym still available.

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

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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DEADLIFT 5×5 Ascending, but not maximal

4 Rounds for Reps
1 Min Box Jumps, 24/20
1 Min Wall Ball, 20/14
1 Min Row for Cal
Rest 1 Min

Winter Schedule update:
Thursdays:
4:30 PM and 7:30 PM WOD Removed.
Open gym still available.

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

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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NC Retest WOD 4
“Macho Man:
EMOM as Long As Possible:
3 Power Cleans 155/105, Fx: 115/80
3 Front Squats: 155/105, Fx: 115/80
3 Jerks 155/105, Fx: 115/80
*Courtesy Comp Train

RX+ 185/125

RETEST: If 14 + rounds were performed 9/9/2017, you must increase weight or perform the next level up Fx-Rx-RX+

*6:00 minimum
*Compare: 9/9/2017

Post-WOD Finisher: 5 Min AMRAP
10 Ring Knee Tucks (Plank position, feet in rings)
15 Hollow Rocks
20 Russian Twists

Winter Schedule update:
Thursdays:
4:30 PM and 7:30 PM WOD Removed.
Open gym still available.

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

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/

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

Join us with a friend tonight, November 30th at 6:30 pm for a fun, power packed event. We will start the class off with a 20 minute Bootcamp style Workout. Then close with a 45 minute yoga session (Bring your own mat or use ours). Our great friends from lululemon Tyson’s will be there to keep us motivated and working hard. This workout is for everyone of all fitness abilities, so bring a friend and come to sweat and stretch!

Non members will save $25 on our Foundations Course starting on December 6th!

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Hang Power Snatch 2RM

Every 2 minutes for 5 rounds, alternating between the assault bike and rower:
18/14 Cal Assault Bike/25/20 Cal Row
Max Rep Power Snatches 95/65
Rest 2 min between rounds

Score is total Snatches

Winter Schedule update:
Thursdays:
4:30 PM and 7:30 PM WOD Removed.
Open gym still available.

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

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/

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

Join us with a friend Thursday, November 30th at 6:30 pm for a fun, power packed event. We will start the class off with a 20 minute Bootcamp style Workout. Then close with a 45 minute yoga session (Bring your own mat or use ours). Our great friends from lululemon Tyson’s will be there to keep us motivated and working hard. This workout is for everyone of all fitness abilities, so bring a friend and come to sweat and stretch!

Non members will save $25 on our Foundations Course starting on December 6th!

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

Nutrition WOD Retest:
WOD 3A and 3B
1 Mile Run

*Rest 5:00

2 K Row
*Compare: 9/8/2017

Tabata Finisher

Winter Schedule update:
Thursdays:
4:30 PM and 7:30 PM WOD Removed.
Open gym still available.

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

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/

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

Join us with a friend Thursday, November 30th at 6:30 pm for a fun, power packed event. We will start the class off with a 20 minute Bootcamp style Workout. Then close with a 45 minute yoga session (Bring your own mat or use ours). Our great friends from lululemon Tyson’s will be there to keep us motivated and working hard. This workout is for everyone of all fitness abilities, so bring a friend and come to sweat and stretch!

Non members will save $25 on our Foundations Course starting on December 6th!

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

Nutrition Challenge Retest:

WOD 1
Find 1 RM Back Squat (30:00)
*Compare: 9/7/2017

WOD 2:
Strict Pull Ups
RX: 8:00 Max Strict Chest to Bar
FX: 8:00 Max Strict Pull ups
*Compare: 9/8/17

Finisher: Coaches Choice