Optimizing Shoulder Performance Clinic (FREE): Saturday, August 11th at 11:30 am 

This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will 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 shoulder and how that relates to you!

The Optimizing Shoulder 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!

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Strict Press:
4 x 6 (ME: Working Sets start at 65%)

Open WOD 13.2
AMRAP 10:
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Games Standard Box Jumps 24/20

Masters 55+: 95/55, 20″

Optimizing Shoulder Performance Clinic (FREE): Saturday, August 11th at 11:30 am 

This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will 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 shoulder and how that relates to you!

The Optimizing Shoulder 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!

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Strength/Skill Schedule:
Monday: Power Cleans
Tuesday: Strict Press and Open 13.2
Wednesday: Front Squat
Thursday: Pull-ups
Friday: Snatch
Saturday: Hero WOD “Saman”
Sunday: Bench Press

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Power Clean
15:00: Establish a Touch and Go Heavy triple

6 Rounds For Time:
5 Strict C2B Pull ups, Fx: 5 Strict Pull ups
20 Double unders
5 Power Cleans at 75% of triple

Finisher: Accumulate a 7:00 High Plank

Snatch:
2 x 3 @70%, 3 @75%, 2@ 80, 3 x 1 @85%
*Not Touch and go reps
*Athletes should receive the bar in the squat

3 Rounds for total time:
12-9-6
American Kettlebell Swings 32/24
Hand Relase Push ups
Rest 2:00

Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/

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Double Under Clinic: Saturday, August 4 at 11:30 am

Turn singles in to Doubles! Bring your rope or use ours as we work through progressions, skills and drills get that rope spinning the right way.

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“31 Heroes”
AMRAP 31:
8 thrusters, 155/105
6 rope climbs
11 box jumps, 30/24
*Teams of two, one buddy runs 400m with 45/25 pound plate and then take over work where your partner left off
Compare: 8/5/2017”

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones