Are you still on the fence about CrossFit? Give us 3 days to change your mind. For Free! Join us August 2nd, 4th and 6th
CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. Here at CrossFit Route 7 our goal is to improve the fitness level of our members while having fun with friends!

Click here to register: https://crossfitroute7.com/how-to-join/

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Handstand Walk Technique:
*HS Hold wall/partner
*Kiss the Wall to HS Hold
*HS Shoulder Taps (Same side)
HS Walk to Kiss the Wall
*Spotted Walks

Rx: 150ft. for time. Fx: 75ft”

AMRAP 20:

400 M Run
25 SDHP 95/65 Fx: 75/55
400 M Run
25 Thrusters 95/65 Fx: 75/55

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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5 x 2 Clean & Jerk
*Working Sets start at 70%
* Not touch and Go, Athletes must Split Jerk

EOMOM 10:
Min 1: 3-5 Stict Muscle Ups Fx: 5 Strict C2B/5 Strict Ring Dips
Min 2: 6 OHS @ 75% (From the floor)

Strength Schedule:
Tuesday: Clean & Jerk
Wednesday: HS Walk Technique
Thursday: Strict Press
Friday: Snatch & Front Squats
Sunday: Deadlift

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3 Super sets
12 Front Rack Step ups 95/65, 24/20
10-15 GHD Hip extensions or Barbell Good Mornings

10 Rounds For time:
200m Run
3 Deadlifts 315/210 Fx:225/150
10 Bar facing Burpees (regular burpees at BCF)
25:00 Cap