NO YOGA THIS SUNDAY. Sorry!
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TONIGHT!
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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Open WOD 14.4:
AMRAP 14
60 cal Row
50 Toes to Bar
40 Wall Ball shots 20/14
30 Power Cleans 135/95
20 Muscle Ups
Scaled/Masters 55+:
60 cal Row
50 Hanging Knee Raises
40 Wall Ball shots 20/14
30 Power Cleans 95/65
20 Pull Ups
Athletes partner up and judge each other (run 2 heats)
100 push ups fortime
Then handstand walking practice or mobility with the remainder of the time
