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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Revised Holiday Schedule:
Wednesday: No 1930 WOD
Thursday: 0900 WOD Only (PLEASE RESERVE)
Friday: 1000 WOD Only (PLEASE RESERVE)

Sunday: NO YOGA

To view and reserve: https://crossfitroute7.com/schedule/

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Superset:
Bench Press: 4 x 7

Barbell Row 4 x 10

3 Sets:
12-15 DB Tricep kick backs
15 DB Push Press
18-20 Single Leg DB/KB Deadlift (9-10 each side)
*Rest as needed, No longer than :90 each round

Accumulate 5:00 OH Plate hold
45/25
FX: 25/15
* 8:00 Cap

Free CrossFit 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.

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

Revised Holiday Schedule:
Wednesday: No 1930 WOD
Thursday: 0900 WOD Only (PLEASE RESERVE)
Friday: 1000 WOD Only (PLEASE RESERVE)

Sunday: NO YOGA

To view and reserve: https://crossfitroute7.com/schedule/

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Power Cleans:
00:00-15:00 Find a Heavy Single
15:00-16:30 Rest
16:30-18:00 ME Power Cleans at 80% of above

AMRAP 12:
30 Double Unders
10m Hand Stand Walk
10 Deadlifts 185/125, Fx: 135/95

Finisher: 5 x 5 Muscle Ups w/Medball 10/6

FX: 6 x 3 Muscle ups

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

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

Congratulations to Coach Nicole and Clay for receiving here CrossFit Level 2 training certificate and Coach Tucker and  Matt re certifying.

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.

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

Revised Holiday Schedule:
Wednesday: No 1930 WOD
Thursday: 0900 WOD Only (PLEASE RESERVE)
Friday: 1000 WOD Only (PLEASE RESERVE)

Sunday: NO YOGA

To view and reserve: https://crossfitroute7.com/schedule/

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

Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Power Clean/Muscle Ups
Wednesday: Bench Press/ Row and Accessory
Thursday: WOD
Friday: Deadlfit/ HSPU
Saturday: Power Snatch
Sunday: KB Snatch/Partner WOD

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Back Squat:
3 x 7 (ME)
*Working Sets start at 83%

EMOM 12:
Min 1: 5 TNG Power Snatches 75% of 1RM
Min 2: 3 Rope Climbs
Min 3: 8 Burpees
*Rotating Stations

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/
=========================

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.

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

Revised Holiday Schedule:
Wednesday: No 1930 WOD
Thursday: 0900 WOD Only (PLEASE RESERVE)
Friday: 1000 WOD Only (PLEASE RESERVE)

Sunday: NO YOGA

To view and reserve: https://crossfitroute7.com/schedule/

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

Turkish Get Ups
3 x 8 (4 each Side)

4 Rounds:
21 WBS 20/14
15 Box Jumps 24/20
9 T2B

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.

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

Deadlift
5 x 5 Across

400m run
100 Double Unders
10 Muscle Ups
40 Kettlebell Swings* 32/24, Fx:24/16
10 Muscle Ups
100 Double Unders
400m run

*20 air squat penalty each time you stop constant movement on the KBS

Finisher: 100 Sit ups for time