Monday, January 11, 2016

No Boot Camp tonight. Monday night 7:30pm Boot Camp will pick back up next week.
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Tomorrow, Tuesday January 12:
Free chiropractic services courtesy of Arlington Pain and Rehab from 5:00pm-6:30pm.
Core Blast from 5:45pm-6:15pm
FREE CLASS at 6:30pm! Invite your friends, family, and coworkers!
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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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Muscle Up Technique:
RX:5- 6 x 1 Strict MU, 2 Kipping
FX: 6 x 1-2 Kipping Muscle ups
FX2: 6 x 3 MU Transitions
 
4 Rounds of: :30 on/:30 off rotating stations
Min 1: S2OH 135/95 Fx:95/65
Min 2: Burpees
Min 3: 10m Shuttle Runs
 
Ab Finisher or Shoulder Mobility