Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes!
Doors Open: 7:30 AM
Heat 1: 8 AM
Heat 2: 9 AM
Heat 3: 10 AM
Please sign-up on Zen Planner and remember that if parking is full, there is an overflow lot pictured below.
Breakfast Potluck!
Please check out the sheet below and add your name if you’d like to bring an item to share!
Breakfast Potluck Sign-Up
Drop-ins:
All welcome, $25 cash or venmo @crossfitroute7
| Weekly Overview | Events/Classes | |
| Monday | Hero WOD “Murph” | 8am, 9am, 10am WODs |
| Tuesday | Long Team Conditioning | |
| Wednesday | Snatch | 5:45pm Core Flex |
| Thursday | Back Squat | |
| Friday | Upper Body Pump | |
| Saturday | Squad WOD | |
| Sunday | Long Conditioning Intervals | 8am Power Yoga |
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*RX: Unpartitioned with weight vest (20/14)
*Compare to 5/30/23
Optional Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Pec Stretch w/ Rig
1:00/1:00 Single Leg Forward Fold
