Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD.

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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 $99. Sign up here to get started, FOUNDATIONS COURSE 41.

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MisFits Complex:
18:00 to Find Heaviest Complex of:
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
* Courtesy of MisFitAthletics

5 Rounds:
10 SDHP 95/65, Fx: 75/55
11 Toes to Bar
12 Push Press 95/65, Fx: 75/55

5:00 handstand walking practice

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 $99. Sign up here to get started, FOUNDATIONS COURSE 41.

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Superset:
Barbell Step Ups:
4 x 12 (6 each side) 95/65, Fx: 75/55

Dumbbell Curl
4 x 10

Tabata
Air Squats
Row
Lunges
Sit ups
*not rotating

Spots Available for Thursday, November 17th at 6:30 pm with Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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MAKE IT HAPPEN. GET YOUR ORDER IN EVEN IF YOU HAVEN’T PAID YET.  AGAIN IF YOU PAYPAL ENSURE YOU DO NO FEES (TO A FRIEND).

Hey everyone it’s hoodie time! Please fill out spreadsheet for your order no later than November 15. Hoodies are $40 each and they come in Men’s cut and ladies cut. Apologies fellas for not having a preview for us.

Payment Options:
1) Cash: Envelope with Name/Style and size, and place in the cash box (still fill out the spreadsheet)
2) Paypal, with no fees to [email protected], Subject:Hoodie order

https://docs.google.com/spreadsheets/d/1aY_zkAHOss-kdEEqDFYU7D8ZUG5HCDPwUmZmMYUeCSw/edit#gid=647775929

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Overhead Squat:
5 x 5 (A)

3 rounds:
50 Double Unders
30 Hang Power Snatches 75/55
10 Bar Facing Burpees (Lateral at BCF)

50 Strict Ring Dips for Time
Fx: 30 Kipping

Spots Available for Thursday, November 17th at 6:30 pm with Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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

MAKE IT HAPPEN. GET YOUR ORDER IN EVEN IF YOU HAVEN’T PAID YET. AGAIN IF YOU PAYPAL ENSURE YOU DO NO FEES (TO A FRIEND).

Hey everyone it’s hoodie time! Please fill out spreadsheet for your order no later than November 15. Hoodies are $40 each and they come in Men’s cut and ladies cut. Apologies fellas for not having a preview for us.

Payment Options:
1) Cash: Envelope with Name/Style and size, and place in the cash box (still fill out the spreadsheet)
2) Paypal, with no fees to [email protected], Subject:Hoodie order

https://docs.google.com/spreadsheets/d/1aY_zkAHOss-kdEEqDFYU7D8ZUG5HCDPwUmZmMYUeCSw/edit#gid=647775929

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It was a pleasure working with Wounded Warrior Project this Sunday. We can never repay you for your sacrifice and commitment to our country. Thank you from the CrossFit Route 7 community.

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Strength/Skill/Finisher:
Monday: Bench Press/ Bar Mu
Tuesday: Overhead Squat/Ring Dips
Wednesday: Accessory
Thursday: Clean Complex
Friday: Push Press/Front Squat
Saturday: Deadlift/ Sit ups
Sunday: Turkish Get up

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Bench Press
3 x 5 (ME)

Partner WOD
For Time:
120 Cal Row
100 Deadlift 205/135, Fx: 135/95
80 Chest to Bar Pull Ups Fx: Pull Ups
60 KBS 32/24, FX 24/16
40 Pistols, Fx: Front rack KB Lunge 24/16
20 Cleans 205/135, Fx: 135/95 (Squat or Power)

Finisher: 5 min AMRAP max bar muscle ups

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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Front Squat

5 x 3 (A: 80-85%)

3 Rounds:
15 Box Jump Overs 24/20
15 Wall ball Shots 20/14 11″/10′
15 Ring Dips
*if athlete breaks on wall balls they must do 5 additional ring dips in that round.