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!

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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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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

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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“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Finisher:
Abs and Goat Work

Congratulations on the CFR7/BCF Sweep! The Twin Towers Gary and Zach took First,  Coach Nicole and Sam took First and Coach Rob and Erica took Second. Big thanks to our family JJ and Casey of CrossFit Loudon and Nova Ninja for hosting the Ugly Sweater Showdown.

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 $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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Heavy Fran: 15-12-9
Thrusters 135/95
C2B Pull ups
*Compare:10/19/2015 (if you did heavy Fran in Oct you should do Fran)

FX: Fran
Thruster 95/65
Pull ups
*compare 2/11/16

Finisher: TGU barbell and FX: TGU KB

50 ring dips for time

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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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 $74.00. Sign up here to get started, FOUNDATIONS COURSE 41.

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

AMRAP 15:
45 Double Unders
30 WBS 20/14
15 T2B