Monday, November 12, 2018


Monday, November 12, 2018

CrossFit Route 7 would like to honor all of our coaches and members that have served in the United States armed services. Thank you for all you do and have done.








Is Knee Pain or Lack of Mobility Keeping You from the Performance You Know You’re Capable of in CrossFit?

Are you having difficulty or pain with any of the following?

  • Performing squats or lunges?
  • Going up or down stairs?
  • Running?
  • Or even bending down to pick up something off the floor?

Maybe you’re not even having pain (yet) but have noticed that your mobility is not what it used to be? Your knees might be feeling stiff after commuting to work, sitting at your desk all day, or trying to sit through a 2-hour movie, and you definitely notice it with most of your CrossFit workouts.

If you’ve had these issues for a while and have tried different things to help yourself (massage, dry needling, Graston, foam rolling) and the knees are better for a while, but then the issues come back, then you are probably only treating the SYMPTOMS of your problem, and not the underlying cause. If you don’t get down to what’s really going on, then the cycle will just continue, and you definitely have more important things to be doing.

At the Optimizing Knee Performance workshop, you’ll learn:

  • The surprising 5 things that are probably contributing to your knee pain
  • The #1 muscle group you should focus on
  • Why foam rolling the IT Band is unfortunately not going help anything
  • How to know if your knee problem is something you can fix yourself or if you need someone to help you
  • What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery

This event will be a great opportunity to have all your questions answered by a specialist physical therapist and functional performance coach! You will also have a chance to have a mini-evaluation on your knee to assess your particular symptoms. If getting up in front of a group is not your thing, then you can still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their knee and how that relates to you!

The Optimizing Knee Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!

Click Here to Register

Looking forward to seeing you there!

Dr. Stacy Snow, PT, DPT

Tranquil Place Physical Therapy & Wellness


Overview of week:
Monday: Overhead Squats
Tuesday: Ring Muscle ups
Wednesday: Deadlifts
Thursday:Bench Press
Friday: EMOM Push Jerks
Saturday: Back Squats
Sunday: Chipper


Overhead Squats
5 x 3 (ME)

For time (18 min time-cap)
100 Toes-to-Bar, Fx: 75*

*Whenever you break, perform 15 push-ups, Fx: 10 push-ups
*Workout from Crossfit Mayhem

DB Skull Crushers
3 x 15