Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes!
Doors Open: 7:30 AM
Heat 1: 8 AM
Heat 2: 9 AM
Heat 3: 10 AM
Please sign-up on Zen Planner and remember that if parking is full, there is an overflow lot pictured below.

Breakfast Potluck!
Please check out the sheet below and add your name if you’d like to bring an item to share!
Breakfast Potluck Sign-Up

Drop-ins:
All welcome, $25 cash or venmo @crossfitroute7

“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*RX: Unpartitioned with weight vest (20/14)
*Compare to 5/30/23

Optional Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Pec Stretch w/ Rig
1:00/1:00 Single Leg Forward Fold

Join us for Power Yoga at 8 AM today!

Strength
Every 2:00, 3 Rounds
1) 10/10 Elbow Supported Dumbbell External Rotation
2) 15/15 Single Dumbbell Row
3) 100’/100′ Single Dumbbell Overhead Carry

Conditioning
AMRAP 12
4-8-12-16, etc.
Single Dumbbell Snatch (50/35) (FX: 35/20)
Sit-Ups
30 Crossover Single Unders after each round (FX: 20)

Squad WOD
6 Rounds of 4:00 on/1:00 off
AMRAP
200m Team Run
30 Calorie Row (FX: 25)
20 Synchro Wall Balls (20/14) (FX: 15) (RX+: 25)
30 Calorie Row (FX: 25)
20 Synchro Burpees (FX: 15) (RX+: 25)
5 Rope Climbs (FX: 3) (RX+: 50/50 Legless)

Strength
Every 2:30, 6 Sets
1 Push Jerk + 2 Split Jerk
1-2) 65-70% of 1RM CJ
3-4) 70-75%
5-6) 75-80%

Conditioning
For Time:
27/20 Calorie Bike (FX: 21/16) (RX+: 33/25) (1:00 Cap)
into…
3 Rounds of:
12 Shoulder To Overhead (115/80) (FX: 75/55) (RX+: 155/105)
12 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 155/105)
*9:00 Cap

No 9:30 AM class today!
Class is cancelled for TODAY ONLY!

Strength
Every 2:00, 3 Rounds
1) 10 30X-Tempo Banded Dumbbell Romanian Deadlift
2) 100′ Forward Sled Pull
3) 100′ Sandbag Bear Hug Carry

Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
25 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
25 Sit-Ups
*RX+ Min: 3 Rounds + Row