Sunday, January 10, 2016

Yoga today at 10am with Jenna. Free for members, $10 cash for friends!
* CFR7 now offers a 4:30pm WOD and 5:45pm Yoga with Claire on Sundays that you are welcome to attend*
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Reminder regarding new class offerings:
Monday- 7:30 pm Boot Camp
Tuesday- 5:45pm Core Blast & 6:30pm Free Class
M-F Open Gym at 6:30am & 12:00pm
Saturday-11:30am-12:30pm Team Competition WODs at CFR7 
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Chiropractors from Arlington Pain and Rehab will be offering free chiropractic services Tuesday, January 12 from 5:00-6:30pm.
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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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Every 2 minutes for 10 minutes:
2 Hang Snatches + 3 OHS
(Across sets AHAP)
 
10 Rounds of:
5 Deadlifts 225/155 FX: 185/135
6 Chest to bar pull ups FX: pull-ups