Strength Every 2:00, 8 Sets1-4) 1 Power Snatch w/ Pause at Knee + 1 High Hang Power Snatch + 1 Overhead Squat (↑)5-8) 1 Power Snatch + 1 High Hang Squat Snatch (↑)*Start around 55-60% of 1RM Snatch*Hold onto barbell between reps Conditioning 3 Rounds of 3:00 on/1:00 off 200m Run then…. AMRAP in remaining...Read More

Strength Every 1:30, 3 Rounds1) 6-8 Strict Pull-Ups (FX: Banded) (RX+: Weighted)2) 12-15/12-15 Banded Lateral External Rotations straight into… Every 1:30, 3 Rounds1) 12-15 Supinated Ring Rows2) 10 Prone PVC Press Conditioning AMRAP 10250/200m Row (FX: 200/150) (RX+: 300/250)15 Box Jump Overs (24/20) (RX+: 27/22)20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)Read More

Thoracic Spine Mobility Class tonight at 5:45 PM! Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Clean + 2 Power Clean (65-70%)3-4) 3 Power Clean (70-75%)5-8) 2 Power Clean (75-80%) Conditioning EMOM 121) 18/13 Calorie Ski (FX: 15/10) (RX+: 20/15)2) 12 Bar Facing Burpees (FX: 8)3) 18/13 Calorie Bike (FX: 15/10) (RX+: 20/15)4) AMRAP...Read More

Weekly OverviewEvents/ClassesMondayBack SquatRing Muscle-Up Skills Clinic at 5:45pmTuesdayPower CleanThoracic Spine Mobility Class at 5:45pmWednesdayFunctional BodybuildingThursdayPower Snatch/High Hang SnatchFridayDeadliftSaturdaySquad WODOlympic Weightlifting ClassSundayLong Conditioning Strength Every 3:00, 4 Sets2 Pause Back Squats + 4 Back Squats8/8 Side Lying Shoulder Flexion 1-2) 65-70%3-4) 70-75% Conditioning 4 Rounds for Time:64 Double Unders (FX: 48)16 Toes to Bar (FX: 12)16...Read More

Strength Every 2:00, 4 Rounds1) 8 Bench Press (↑) (start around 60-65%)2) 10 Underhand Pendlay Row + 20 Underhand Banded Pullaparts*Score is Bench Press Conditioning AMRAP 8100m Run12 Single Dumbbell Suitcase Deadlift (50/35) (FX: 35/20) (RX+: 70/50)8 Weighted Situps (25/15) (FX: 15/10) (RX+: 45/25)4 Burpees Over DumbbellRead More

SQUAD WOD AMRAP 25 w/ Partner – Split Reps Any Way 100 Wallballs (20/14) 80 Hang Power Cleans (135/95) (FX: 105/70) (RX+: 155/105) 600m Team Run 40 Thrusters (135/95) (FX: 105/70) (RX+: 155/105) 20 Rope Climbs (FX: 12) (RX+: Switch every 2 reps)Read More

Conditioning EMOM 301) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)2) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)4) AMRAP Calorie Row5) Rest6) Rest*Score is total AMRAP Post-Conditioning Recovery 2:00 Pancake Stretch w/ Band or Rig2:00 Saddle PoseRead More

Strength Every 2:00, 6 Sets3-Level Snatch Balance (↑, CAP at 75%)*3-Levels = Snatch Grip Push Jerk, Snatch Balance to Parallel, full Snatch BalanceFX: 2 Snatch Grip Push Jerk + 1 Overhead Squat (↑, CAP at 75%) Conditioning 4 Rounds for Time:50 Double Unders (FX: 35)12 Toes to Bar (FX: Hanging Knee Raises) (RX+: Unbroken)24 Jump...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM Last chance to reserve a ticket, by NOON today!Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.Who: Friends and family are welcome!How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia...Read More

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!RESERVE YOUR TICKETS BY TOMORROW AT NOON! Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.Who: Friends and family are welcome!How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia or George....Read More