Wednesday, June 13, 2018


Wednesday, June 13, 2018

There will never be a “Perfect” time so start now!

Thursday, June 14th at 7:30 pm: Join Coach Nicole and BJ for a free workshop at CrossFit Route 7. Learn how to combat the challenges of eating during one to the most difficult times of the year to stay focused on health and fitness. WE will be discussing the foundations of a healthy diet, how to determine what foods are right for you, and talk more about the opportunity to take your nutrition to the next level with the upcoming Fall Nutrition challenge.


Stay in the loop with our Summer Programming Cycle hint hint wink wink. Look over there========================>


Strict Press
3 x 10 (70-75% of 1RM)

Rest to 4-5 min between sets

“Two mini metcons”
For time:
20 Toes to bar
8 Power Clean and Jerks 225/155, Fx:155/105
*Rest: 4:00
For Time:
20 Burpee Box Jump over 24/20
10 Power Snatches 165/115, Fx: 135/95

*The Goal is 2:00-3:00 but there is no Time Cap
*Modified and Courtesy of
*CFHQ RX: 245/165 and 185/125