EMOM 15: choose a challenging weight (try to work heavy on cleans and rows). Slow and heavy versus fast and light: Min 1: Double KB Hang Cleans Fx: single arm KB Hang Cleans Min 2: Plank Hold Elbows Min 3: 3 Part Renegade Rows *Teach DB Cleans to athletes with difficulty with KB’s 4 Rounds...Read More

CrossFit helped me throughout my pregnancy, during labor and postpartum.  I’ve always been into working out, but I was getting sick of my usual routine: running, random weight lifting, sporadic group classes, etc.  I had heard of CrossFit, but was hesitant to try something so unknown.  I finally tried CrossFit in 2015.  Right away, I...Read More

As a first time crossfitter, I was very fortunate to stumble upon CrossFit route 7. From my very first interaction I knew this was the place for me! I came in as a new you challenge participant which is a six week intro program. Before the challenge began, I met with the head trainer(BJ) for...Read More