Monday, January 30, 2017


Monday, January 30, 2017

CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level.   Cross-Training workouts will be on the first Thursday of every month at 6:30 pm at CrossFit Route 7.  MARK YOUR CALENDARS!

Kick-off is Thursday, February 2nd! Come ready to take your running to the next level.  These sessions will be comprised of Interval training, Strength training, dynamic/explosive drills and technique.

This 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.

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Monday: Back Squat
Tuesday: Push Press
Wednesday: Deadlift
Thursday: Open Prep WOD
Friday: Front Squat
Saturday: Long Metcon, Handstand Practice
Sunday: Handstand Push Ups


20 Rep Back Squat
(Week 4: 79-85% from 5RM)

Push press, 115/80, Fx: 95/65
Box jumps, 30/24, Fx: 24/20
Toes to bar
compare: 4/17/2015″