Monday, March 21, 2016

Remember to submit your 16.4 score by 8:00 pm tonight! Once the results of 16.4 are in we will determine the 3 heats for this Saturday’s 16.5 Throwdown at CrossFit Route 7. Invite your friends, BYOB, and RSVP on facebook!
==================================================
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic services on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

==================================================
Save the date for the following April Events:
Friday, April 8: Ladies’ Wine & WOD night
Friday, April 15: Guys’ Whiskey & WOD night
Saturday, April 23: Route 7 Rumble
==================================================
EMOM 10:
1 Snatch
Starting 50-60# under 1RM
increase 5-10 lbs every minute
 
2 x AMRAP 4 (rest 2:00 between AMRAPs)
8 Shoulder to Overhead 135/95 Fx:115/80
8 Deadlifts 135/95 Fx:115/80
8 Games Std. Box Jumps 24/20