Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Tonight at 6:30 pm.

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: https://crossfitroute7.com/try-us-for-free/

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Deadlift
6 x 4 @ 75-80%
*Rest no longer than 1:00

Beginners: 5 x 5 add 5-10# from last week

5 Rounds For time:
15 Wall Ball Shots 20/14
10 Toes to Bar, Fx: Hanging knee raises
5 Muscle Ups, Fx: Pull ups + Ring dips

The First Thursday of the month is upon us. Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Thursday April, 6th at 6:30 pm.

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: https://crossfitroute7.com/try-us-for-free/

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Kipping Pull Up Technique

RX: 60 Pull Ups for time (go for biggest set possible and record)
Fx: 40 Pull Ups for time

Partner WOD:
AMRAP 20:
1 Working, 1 Resting
40 Goblet Squats 32/24, Fx:24/16
40 Kettlebell Swings 32/24, Fx:24/16
40 Hand Stand Push ups, Fx: Push Ups
40 Box Jumps 24/20

The First Thursday of the month is upon us. Keep Calm and Crosstrain with and Run the World luluemon Tyson’s run club. Thursday April, 6th at 6:30 pm.

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: https://crossfitroute7.com/try-us-for-free/

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Front Squat
Establish a 5RM

Beginners: 5 x 5 (A)

Cash-in: 100 double unders
6 Rounds For time
10 Front Rack Lunges 95/65 Fx: 75/55
10 Push Press 95/65, Fx: 75/55
Cash-out: 100 double unders

15:00 Cap
*5 Burpee Penalty if you don’t do each set of the lunges and push press unbroken (bar needs to stay in rack position). You can put the bar down after the push-press each round if desired.