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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Rope Climb Technique:
12 climbs for time

Fitness & Performance:
In a team of 3, AMRAP 18:
While one partner completes a 200m suitcase carry (24/16), the other two complete as many rounds as possible (one working at a time) of:
18 pull-ups
18 kettlebell swings (24/16)
18 Goblet Squats (24/16)
Every time the partner returns from the suitcase carry,before rotating, all 3 partners must complete a 60 second plank hold (simultaneously without taking a break)

**Tonight, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes.

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Back Squat
3 x 70%, 80% and 3+ x 90%

EMOM 12:
Odd: ME HSPU Fx: 1 abmat
Even: 200m Sprint

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

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**Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

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Strict Press
3 x 70%, 80% and 3+ x 90%

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”
5 rounds for time:
12 Deadlifts, 155/105
9 Hang power cleans, 155/105
6 Push jerks, 155/105
*scaled recommenations 135/95 and 95/65
*Compare to 2/25/2015

**Wednesday, May 18 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

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5/3/1 Schedule:
Tuesday: Strict Press
Wednesday: Back Squat
Saturday: Deadlift
Bench Press will be done for Meathead Monday , so wear something brotastic!

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Bar Muscle Up Technique

30-20-10
Front Rack Lunges 95/65, Fx: 75/55
Box Jumps 24/20
15:00 Cap

Tabata Finisher:
Air squats
Double Unders
Alternating

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

Give a read: http://zusayoga.com/yogaandcrossfit/

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Power Clean
6 x 2 (ME)

50-40-30-20-10
Push Ups
Sit ups