Free treatment Thursday, July 28 at 6:30pm with Jordan. 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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Are you still on the fence about CrossFit? Give us 3 days to change your mind. For Free! Join us August 2nd, 4th and 6th
CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. Here at CrossFit Route 7 our goal is to improve the fitness level of our members while having fun with friends!

Click here to register: https://crossfitroute7.com/how-to-join/

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Steve K’s Moving Partner WOD:
30 HSPU
30 Power Cleans and Jerks 135/95: Fx: 95/65
30 C2B Pull UPs
30 Front Squats 135/95: Fx: 95/65
30 Ring Dips
30 Snatches 135/95: Fx: 95/65

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

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Free treatment Thursday, July 28 at 6:30pm with Jordan. 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.

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

Are you still on the fence about CrossFit? Give us 3 days to change your mind. For Free! Join us August 2nd, 4th and 6th
CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. Here at CrossFit Route 7 our goal is to improve the fitness level of our members while having fun with friends!

Click here to register: https://crossfitroute7.com/how-to-join/

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Turkish Get Ups:
3 x 8-10
*20 Hollow Rocks between sets

For Time:
100 Double Unders
50 WBS 20/14 all to 10′
50 Abmat Situps
50 Russian KBS 24/16

Finisher: 50 meter Tire Flip

Free treatment Thursday, July 28 at 6:30pm with Jordan. 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.

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

Are you still on the fence about CrossFit? Give us 3 days to change your mind. For Free! Join us August 2nd, 4th and 6th
CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. Here at CrossFit Route 7 our goal is to improve the fitness level of our members while having fun with friends!

Click here to register: https://crossfitroute7.com/how-to-join/

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Strength Schedule:
Monday: Clean&Jerk, Back Squat
Tuesday: Turkish Get ups
Thursday: Deadlifts
Friday: Front Squats
Saturday: Snatch
Sunday: Push Press

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Find Heavy Clean and Jerk

Pause Back Squat
8 x 2 (ME)
*2 count pause

Yoga with Claire at 5:45 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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Deadlift
3×5 (A)
*5-10 heavier than last week

AMRAP 12
3,6,9,12,15, etc.
Jumping Air Squats
Push Press 115/80, Fx: 95/65

Are you still on the fence about CrossFit? Give us 3 days to change your mind. For Free! Join us August 2nd, 4th and 6th
CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. Here at CrossFit Route 7 our goal is to improve the fitness level of our members while having fun with friends!

Click here to register: https://crossfitroute7.com/how-to-join/

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