Join us to celebrate CrossFit Route 7’s 10 Year Anniversary this Saturday at 9 AM!

If you haven’t already sign-up for food (Famous Daves’ BBQ!), and plan to eat, please RSVP TODAY!
You can add your name by clicking HERE!

Conditioning
5 Rounds of :20 on, :40 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Row
4) Rest
5) AMRAP Calorie Ski
6) Rest

Cooldown
For Quality
1:00/1:00 Supine Spinal Twist
1:00/1:00 Pigeon Pose

If you are joining us for our 10 Year Anniversary Celebration this Saturday at 9 AM, and haven’t already sign-up for food, please RSVP by Wednesday!
You can add your name by clicking HERE!

CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
*Compare to 2/13/24

FX:
Strict Press 3×5 (75-80%)
Back Squat 3×5 (75-80%)
Deadlift 3×5 (75-80%)
*Rest 2:00-3:00 between each set

Strength
Every 2:00, 6 Sets
1-3) 1 Power Snatch w/ Pause at Knee + 1 Power Snatch (60, 65, 70%)
4-6) 2 Power Snatch (75-80%)

Conditioning
AMRAP 12
15/12 Calorie Row
12 50′ Shuttle Runs
6 Bar Muscle-Ups
*BMU Scaling: (FX: Chest to Bar Pull-Ups OR 3 BMU) (RX+: Ring)
*RX/RX+ Min: 3 Rounds

Strength
Every 2:00, 3 Rounds
1) 12 Double Dumbbell Suitcase Box Step Ups (24/20)
2) 10/10 Single Leg Hip Thrust
3) 15-20 V-Ups OR Tuck-Ups

Conditioning
AMRAP 10
5-10-15-20, etc.
Box Jumps (24/20)
Russian Kettlebell Swings (24/16) (FX: 16/12)
Air Squats
Sit-Ups

Squad WOD
5 Rounds of 4:00 on, 1:00 off – w/ Partner, Split Reps Any Way
AMRAP
40 Calorie Row (FX: 30)
20 Lateral Burpees Over Dumbbell
20 Goblet Squat (32/24) (FX: 24/16) (RX+: Double Kettlebell Front Rack 24/16)
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)