Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Last Day of Foundations!  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.

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20 Rep Front Squat
(Week 3: 76-80% from 5RM)

AMRAP 12
200 m Run
4 Deadlifts 275/185, Fx:205/135
6 Squat Snatches 135/95, Fx: 95/65
*coaches note: athletes share barbells, run a 1 min stagger

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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3 Rounds of 4 Stations
:45 on/ :15 Off
1) Max effort Hollow Rocks
2) ME Hollow Hold at top of Ring Dip (Rx+MU Rings)
3) Ball Slams
4) Seated Dumbbell/Kettlebell Press

3 Rounds:
21 Hang Kettlbell Snatches 24/16, Fx: 16/12
15 Push Jerks 115/80, Fx: 95/65
9 Muscle Ups, Fx: C2B Pull Ups
RX+: 32/24 and 135/95

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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

Be on the lookout for new faces finishing their last week of foundations.  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.

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Deadlift:
Find a Heavy triple

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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20 Rep Back Squat
(Week 3: 76-80% from 5RM)

3 Rounds:
AMRAP 4:
10 Double Unders
2 Power Cleans 185/125, Fx: 135/95
20 Double Unders
4 Power Cleans 185/125, Fx: 135/95
30 Double Unders
6 Power Cleans
…etc, until end of AMRAP
rest:2:00
*Courtesy MisFit Athletics

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Monday: Push Jerk
Tuesday: Back Squat
Wednesday: Deadlift
Thursday: No Strength, two MetCons
Friday: Front Squat
Saturday: Filthy Fifty

Sunday: Strict Press

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Push Jerk
3 x 10 (ME)