Thursday, January 7, 2016

Check out our House Rules as we start a new year!
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FREE CLASS every Saturday at 12:00pm and Tuesday at 6:30pm. Invite your friends, family, and coworkers!
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Free Skills Seminar this Saturday, January 9, at 1:15 pm. The focus will be kipping pull-ups, muscle ups, kipping HSPU and kipping ring dips (if time permits).
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Weekly Team Competition WODs at CFR7 start this Saturday, January 9, 11:30am-12:30pm!
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Mark you calendars for CFR7 2.0 Grand Opening on January 16, 2016! We are so excited to open the doors of CrossFit Route 7 to the Northern VA community in our incredible newly completed CrossFit facility! Just like last year we want you to shout from the Mountain Tops about our community and where we train.  Bring Family, friends and co-workers to join us in a FREE work out.  ***No CrossFit Experience Needed*** We will have a fun WOD made for everyone.
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Deadlift
5 x 3 (A)*
*5-10# heavier than last week
 
Tabata: 16 mins total
Alternating KB Snatch 24/16
Toes to bar
KB Swing 24/16
Row
Complete a full tabata per movement, then rotate.