The first Thursday of the month is here! CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. These session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Strength and Skill Schedule:
Monday: “Helen”
Tuesday: Front Squat/Back Squat Cycle
Wednesday: Power Snatch
Thursday: Muslc Ups
Friday: Front Squat/Back Squat Cycle
Saturday: Clean Complex
Sunday: Rope climbs

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“Helen”
3 rounds for time:
Run 400m
21 kettlebell swings (24/16)
12 pull-ups ”
9/15/2015

EMOM 8:
3 Push Press (ME)