Monday, May 7, 2018


Monday, May 7, 2018

Free Spring Cleaning Bootcamp and Yoga Tuesday, May 8th at 6:30 pm. The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness.


Overview of Week
Monday: Strict Press
Tuesday: Back Squat
Wednesday: Benchmark WoD “Isabel”
Thursday: Ring Muscle Up Practice
Friday: Triple 7 Minute AMRAP
Saturday: Chipper
Sunday: Deadlift


20 Minutes clock:
15 Minutes to 1 RM Strict Press

In remaining 5 minutes:
1 Max Unbroken Set of Shoulder-to-Overhead with today’s 1 RM Strict Press

5-10-15-20-25 etc…
DB Hang Clean and Jerks 50/35,  Fx: 35/25 alternate every 5 reps
C2B Pull-ups, Fx: Pull-ups