Yoga with Troy at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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Deadlift
5 x 5 (A)
*5-10# Heavier than last week

EMOM 15:
Min 1: 6-8 Muscle Ups
Min 2: 10 Push Jerks @ 75%
Min 3: 20 Air Squats

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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Push Press
5-3-3-2-2-1
*working weight starts at 80%

21-15-9
Box Jumps 24/20
Toes to Bar,
Row Cals
*400m run after each Round

Double under Flight Simulator:
5-10-15-20-25-30 back down(athletes can attempt up to reps of 50)
Fx: 3-6-9-12-15-18-21 back down

Naughty or Nice Wod for all WOD times Today. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday happiness. There are 3 ways to participate and you can find all the details and registration at http://naughtyornice.events/ So grab some toys, get your friends, and let’s rock this year’s event!

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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Weighted Pull up
5 x 5 (A)
*5 x 10 Band Face pulls between sets
(https://youtu.be/KC8mlDOYJ2I)

“Naughty or Nice WOD”
AMRAP 7:
7 Deadlift 115/75, Fx: 75/55
7 Thrusters 115/80, Fx: 75/55
7 Burpees over bar

Finisher:
Rx: 5 min max distance handstand walk
Fx: 5 min handstand walking practice with partner and PVC or 100 shoulder taps

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Naughty or Nice WOD for all WOD times Friday, December 9th. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday happiness. There are 3 ways to participate and you can find all the details and registration at http://naughtyornice.events/ So grab some toys, get your friends, and let’s rock this year’s event!

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Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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Front Squat:
Find a Heavy Single
then perform 3 x 5 drop sets at 85%

Tabata:
HR Push Ups
Goblet Squats 24/16
KB Hang Clean 24/16
KB Overhead Walking Lunges 24/16
*1 movement per tabata cycle (rotate movements every 4 minutes)

Muscle up Control and Strength: Band assisted in sitting position
6 x 3
(https://youtu.be/WdY8iC9Xj8o)

Naughty or Nice WOD for all WOD times Friday, December 9th. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday happiness. There are 3 ways to participate and you can find all the details and registration at http://naughtyornice.events/ So grab some toys, get your friends, and let’s rock this year’s event!

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

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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AMRAP 10:
Max HSPU Games Standard, Fx: 1 Abmat

Challenge: Choose the most difficult progression for Handstand Push ups for development, Ask Coach for guidance!

Partner Wod;
30-20-10
Snatches 135/95 Fx: 95/65
C2B Pull Ups
WBS 20/14
*Power Snatches are okay

3 Superset:
15 Hollow Rocks
15 Supermans
Rest 1:00