TODAY!!! We will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74!

No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle.

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

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Something for the Pros!

HandStand Push Up Development
Rx: 6 x 3 HSPU Strict Nose to Wall
Fx: 7 x 2 Strict HSPU with 1 abmat

15 min AMRAP:
With a partner (one running and one working):
200m run (running partner)
10 burpees
15 box jumps (choose challenging height)
20 KB swings (members American swings)

Plank Finisher:
4 rounds of:
:40 work, :20 rest
Top of the Push up Position

Schedule Reminder: New 7:30 pm WODs on Wednesdays

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Hey Route 7 Family! We would love for your friends to experience what you do here at CrossFit Route 7. On Thursday, September 15th, we will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74!

No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle.

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Deadlift Resets
4 X 4 at 85% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

3 Rounds For time:
20 Front Rack Lunges 95/65, FX: 75/55 (RX+115/80)
30 Sit ups
40 Double Unders

Hey Route 7 Family! We would love for your friends to experience what you do here at CrossFit Route 7. On Thursday, September 15th, we will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74!

No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle.

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“Bulger”
10 rounds for time:
Run 150m
7 chest to bar pull ups
7 front squats, 135/95
7 handstand pushups
Compare:7/14/15 “

Challenge yourself for an RX or most challenging options (no time cap)

Outstanding weekend! Always fun working with our girls from Tyson’s lululemon. Thank you to Tyson’s Biergarten for providing a fun place to change up our routine.

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Hey Route 7 Family! We would love for your friends to experience what you do here at CrossFit Route 7. On Thursday, September 15th, we will have a fun partner WOD for FREE at all class times.  No CrossFit experience needed.  Also your buddy or loved one can to sign up for our next Foundations for only $74!

No registration needed. Just arrive 15 minutes prior to fill out a waiver and get oriented.  Bring workout clothes, shoes, and a water bottle.

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Make Up Monday!

Fitness & performance:
“The Chief:”
5 rounds, AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Then rest 1 minutes. Athlete will start where they left off.
*Compare to 2/17/2015

Power Clean Finisher:
EMOM 10:
2 Touch and Go (ME)

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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On Facebook and a CFR7 member but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here: https://www.facebook.com/groups/CFR7SEVENUP/members/

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Weighted Pull ups
5 x 5 (ME)

AMRAP 15:
200m Run
15 KBS 32/24
10 Box Jumps 30/24 (Bcf:32/24)

Finisher: Turkish Get Ups:
3 x 8-10 (4-5 on each side)
*20 Hollow Rocks between sets