Spots available for Jordan Thursday, May 26 at 6:30pm, 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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Bring a friend to any Wod ALL DAY for FREE! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for a short but sweet WOD, all exercises are scalable to your ability level.

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. About RWB and 21 Guns Wod

The WOD – 21 Guns

21 minute As many rounds as possible (AMRAP)
400 meter run*
21 pushups
21 box jump (24”/20”)
15 burpees
9 Pull-ups

* Adaptive or modified exercises can be used. Local Functional Fitness Coaches can asses your ability level and provide these modifications.

For the main event at 6:30 pm hosted by RWB visit our FB event page: https://www.facebook.com/events/625017524312783/

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.  About RWB and 21 Guns Wod

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5/3/1 Schedule
Monday: Bench Press
Wednesday: Strict Press
Friday Back Squat
Sunday: Deadlift

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MEAT HEAD MONDAY! Wear your best gym rat gear and Bro out! The brighter the better.

Fitness & performance:
Bench press, 5×3 (ME) or 5/3/1 format, 3@70%, 3@80 and 3+ @90%
Strict pull-ups, 4 sets of burnouts (feel free to go weighted)

4 rounds:
Burnout bicep curls (any form)
Burnout banded tricep pulldown

Ab finisher
Optional finisher: 5k run

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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Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.  About RWB and 21 Guns Wod

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20 Minutes to find Heaviest 3 Position Snatch
1 Snatch + 1 Low hang Snatch (KNEE)+ 1 Hi hang Snatch (HIP)
* SQUAT FOR ALL

Snatch Balance
6 x 3 ~60-80%

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.

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Deadlift;:
3 x 70%, 80% and 3+ x 90%

4 rounds for time
6 Muscle ups, Fx; C2B
7 SDHP 115/80, Fx: 95/65 (RX+135/95)
8 Bar Facing Burpees 

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.

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20 Minutes to find Heaviest 3 Position Clean
1 Clean + 1 Low hang Clean (KNEE)+ 1 Hi hang Clean (HIP)
* SQUAT FOR ALL

7 rounds for time:
7 Thrusters 115/80 Fx: 95/65
7 T2B