Tuesday, January 12, 2016

Tonight:
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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Back Squat
3 x 10 @ 70%
 
50 KBS 24/16
40 Abmat Sit ups
30 lunges
20 HR Push ups
10 Goblet Squats
20 HR Push ups
30 Lunges
40 Abmat Sit ups
50 KBS 24/16