***Schedule change (effective December 14, 2015): 7:30am WOD will be available on Monday, Wednesday and Friday.***

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TODAY!!! Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

“Rankel”
20 Minute AMRAP:
6 DL (225/155)
7 Burpee Pull-ups
10 KB Swings (32/24)
200m Run

***Schedule change (effective December 7, 2015): 7:30am WOD will be available on Monday, Wednesday and Friday.***

*********You have until Noon Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

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Tomorrow, Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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3 Front Squats + 2 S2OH
5 sets of 1 cAdd Mediaomplex (ME)
(From the rack)

100 Overhead Squats (95/65, 75/55)
*every time you stop, 10 toes to bar

*********You have until Noon Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

***********Last Foundations of the Year Deal***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals.Sign up on the website: https://crossfitroute7.com/how-to-join/

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

Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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Bar Muscle Up Technique/progressions
RX: 5-4-3-2-1
Rest 1:1 between sets
conditioning:

Conditioning:
15 min AMRAP with a partner (both can work at the same time):
30 KB SDHP (24/16)
30 burpees over your partner who is holding a forearm plank
30 KB Goblet Squats (24/16)
200m suitcase carry

*********You have until Friday December 4th*************
CFR7 Hoodies! $40 each. Reserve your hoodie by Friday noon so we can place an order. Fill out order form here:
https://docs.google.com/spreadsheets/d/1JYJBGSBWf3tAj7mIVK0C99WMeefHRQmXTdgg29Mil8U/edit#gid=1562819822&vpid=A1

***********CYBER MONDAY***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals.Sign up on the website: https://crossfitroute7.com/how-to-join/

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

Saturday, December 5th CrossFit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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Rope climb Skill/ Technique

E2MOM 12:
1 RX: 1 Legless + 2 Climbs (w/legs)
FX: 1 Rope hanging L-sit (:06) + 2 Climbs
(every 2 minutes)

BCF vs. CFSA Wod 2 and 3.
3 Rounds for time:
20 Cal Row
15 Deadlifts 225/150
50 Double Unders
1 Rope Climb
FX: 205/135
After 3 Rounds, Rest 5:00 then,
9:00 to Establish a 2 RM S2OH from the ground

***********CYBER MONDAY***************
As we prepare for an exciting New Year we are happy to offer if you are new to CrossFit our final foundations course for the year at the lowest rate ever for $49.99. This 4 day course from December 7-14th will help prepare you for day to day WODs here at CrossFit Route 7. Take advantage so you can get a head start on your 2016 fitness goals.Sign up on the website: https://crossfitroute7.com/how-to-join/

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

Saturday, December 5th Crossfit Route 7 athletes will be representing our community at SuperFit Lorton. Come out and see how these guys hard work measures up and pays off. We are so proud of the amount of participation from our box and the courage that it takes for one to challenge themselves in the realm of competitive exercise. For more info check this out! http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Spectator Tickets are $10, kids are free.

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Power Clean:
18 Minutes to find a Heavy 3 rep (touch and go)

CrossFit Lift off Wod 3:
AMRAP12:
3  Power Snatches 135/95
6 Power Clean and Jerks 135/95
9 C2B Pull Ups
54 Double Unders
Fx: 95/65, Pull ups

Romans 12:10: Be devoted to one another in love. Honor one another above yourselves.