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Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

02
Apr

Monday, April 3, 2017

April 2, 2017
 

The First Thursday of the month is upon us. Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Thursday April, 6th at 6:30 pm.

This session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Power Clean
5 x 3 (ME)

Beginners: Hang Power clean

5 Rounds
8 Power Clean 135/95, Fx: 115/80
8 Burpees
200 M Run

01
Apr

Sunday, April 2, 2017

April 1, 2017

Yoga with Chuck 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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Strict Press:
Establish a 5RM

New You: 5 x 5 (A)

AMRAP 20:
20 Cal Row
20 ABMAT Sit-Ups
20 Overhead walking lunges 45/25, Fx:25/15
20 Pull ups
20 Box Jumps 24/20

31
Mar

Saturday, April 1, 2017

March 31, 2017
Strict before kipping pull up clinic Today, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone!
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5 rounds for time:
15 Hang Power Snatches 95/65, Fx: 75/55
20 Shoulder to Overhead 95/65,Fx: 75/55
25 Double Unders
Finisher:
6 rounds:
Sprint 200 meters
Rest 1:00
30
Mar

Friday, March 31, 2017

March 30, 2017
Strict before kipping pull up clinic Saturday, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone!
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Deadlift
Establish a 5RMNew You: 5 x 5 (A)

3-6-9-12-9-6-3
Thrusters 115/80, Fx: 95/65
Over the Bar Burpees
RX+: 135/95
29
Mar

Thursday, March 30, 2017

March 29, 2017
No 7:30 pm WOD tonight
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Strict before kipping pull up clinic Saturday, April 1st at 11:15 am, Come out to learn skills and drills to better you in your Pull up ability. We will cover many progressions and tools for you to get your chin over the bar. This Class is for everyone!
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Back Squat
Establish a 5RM*New You: 5 x 5 (A)
AMRAP 14:
75 Double Unders
50 Air Squats
25 Power Cleans 115/80 Fx: 95/65
Beginners: Goal should be 3-5 rounds in 14:00
25 Double Unders
20 Air Squats
15 Power Cleans 115/80 Fx: 95/65
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