Saturday, January 9, 2016

Today:
Team Competition WODs at CFR7 from 11:30am-12:30pm!
Free Class at 12:00 pm– invite your friends, family, and coworkers!
Free Skills Seminar  at 1:15pm. The focus for the skills seminar will be kipping pull-ups, muscle ups, kipping HSPU and kipping ring dips (if time permits).
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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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Push Press
3 x 5 (A)
 
AMRAP 10
2-2, 4-4, 6-6, etc until end of AMRAP
Power Snatches 95/65, FX 75/55
Box Jumps overs 24/20