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

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Monday: Back Squat
Tuesday: Push Press
Wednesday: Deadlift
Thursday: Open Prep WOD
Friday: Front Squat
Saturday: Long Metcon, Handstand Practice
Sunday: Handstand Push Ups

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20 Rep Back Squat
(Week 4: 79-85% from 5RM)

9-15-21:
Push press, 115/80, Fx: 95/65
Box jumps, 30/24, Fx: 24/20
Toes to bar
compare: 4/17/2015″

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Strict Press:
4 x 7 (ME)

5 Rounds for time
15 Hang Power Cleans 135/95, Fx: 95/65
100 M Sprint
Rest 1:00

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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“Filthy Fifty”
For time:
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Press (45/35)
50 Sit-ups (CF Benchmark: Back extensions)
50 Wallballs (20/14)
50 Burpees
50 Double unders
*compare: 4/13/2016

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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Last Day of Foundations!  Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.

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20 Rep Front Squat
(Week 3: 76-80% from 5RM)

AMRAP 12
200 m Run
4 Deadlifts 275/185, Fx:205/135
6 Squat Snatches 135/95, Fx: 95/65
*coaches note: athletes share barbells, run a 1 min stagger

Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!

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3 Rounds of 4 Stations
:45 on/ :15 Off
1) Max effort Hollow Rocks
2) ME Hollow Hold at top of Ring Dip (Rx+MU Rings)
3) Ball Slams
4) Seated Dumbbell/Kettlebell Press

3 Rounds:
21 Hang Kettlbell Snatches 24/16, Fx: 16/12
15 Push Jerks 115/80, Fx: 95/65
9 Muscle Ups, Fx: C2B Pull Ups
RX+: 32/24 and 135/95