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

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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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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!

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Strength/Skill Schedule:
Monday: Bench Press and “Mind Eraser
Tuesday: Nutrition WOD 1 and 2 Retest
Wednesday: Nutrition WOD 3A and 3B Retest
Thursday: Hang Power Snatch 2RM and Intervals
Fridays: Nutition WOD 4 retest/ Finisher
Saturday: Deadlift
Sunday: Team WOD

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BENCH PRESS 5×5 Ascending, but not maximal

From CompTrain:
“Mind Eraser”
20 Min AMRAP
7 Power Cleans, 135/95 FX: 115/80
7 Burpees
200m Run

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 and Open gym only. 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/

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

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!

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

CLEAN COMPLEX
2 Clean Pull + 1 Clean (full), ME

“BCF/CFR7/CFSA Throwdown Individual Event #2, Can you go unbroken?
9-15-21
C2B Pull-ups
Thrusters 115/80”

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/

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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/

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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/

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