Thursday, February 2, 2017


Thursday, February 2, 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.

Click here to:


Open WOD 14.4:
60 cal Row
50 Toes to Bar
40 Wall Ball shots 20/14
30 Power Cleans 135/95
20 Muscle Ups

Scaled/Masters 55+:
60 cal Row
50 Hanging Knee Raises
40 Wall Ball shots 20/14
30 Power Cleans 95/65
20 Pull Ups

Athletes partner up and judge each other (run 2 heats)

100 push ups fortime

Then handstand walking practice or mobility with the remainder of the time