Weekly OverviewEvents/ClassesMondayPower CleansTuesdayRing Muscle-Up DevelopmentWednesdayFront Squat and Sandbag Over-the-ShoulderAb Attack at 5:45 PM!LAST DAY to reserve Nats Game tickets!Thursday3-Level Snatch BalanceFridayConditioning IntervalsSaturdaySquad WODSundayBench Press and Pendlay Row Strength Every 1:30, 10 Sets1-5) 1 High Hang Power Clean + 1 Push Press + 1 Push Jerk (↑)6-10) 1 Hang Power Clean + 1 Push Jerk (↑)*Start...Read More
SQUAD WOD With a Partner – Split Reps Any Way AMRAP 12 100m Single Kettlebell Suitcase Carry – Partner 1 100m Single Kettlebell Suitcase Carry – Partner 2 20 Squat Cleans80 Double-Unders (FX: 60) (RX+: 100) Rest 4:00 AMRAP 12 100m Single Kettlebell Front Rack Carry – Partner 1 100m Single Kettlebell Front Rack Carry...Read More
NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM! RESERVE YOUR TICKETS BY WEDNESDAY, AUGUST 10TH!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
Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Snatch + 2 Power Snatch (60-65%)3-4) 1 Hang Power Snatch + 2 Power Snatch (65-70%)5-8) 3 Power Snatch (70-75%) Conditioning AMRAP 53 Chest to Bar Pull-Ups OR 1 Bar Muscle Up (FX: Pull-Ups) (RX+: Bar Muscle-Ups)6 Power Snatch (75/55) (FX: 55/35) (RX+: 95/65) Rest 3:00AMRAP 56...Read More
NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM! ONE WEEK LEFT TO RESERVE YOUR TICKETS! 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...Read More
Mobility Class tonight!Hips feeling tight? Join the mobility class tonight at 5:45 PM! Strength For Time:10 Rope Climbs (RX+: 15 Rope Climbs)(FX: 10:00 Rope Climb Development/Practice)*10:00 Cap Conditioning Throwback to an OG CrossFit Route 7 WOD! Check out these scores from 2015! For Time:10-20-30Toes to BarPush Press (115/80) (FX: 95/65)*50 Double Unders after each round...Read More
Rope Climb Skills Clinic!Want to get better at rope climbs? Sign up for the Skills Clinic tonight at 5:45 PM! Weekly OverviewEvents/ClassesMondayDeadliftsRope Climb Skills Clinic at 5:45 PMTuesdayRope Climbs & Throwback to CFR7 2015 MetconHip Mobility at 5:45 PMWednesdayBack SquatsThursdayPower SnatchFridaySplit JerkSaturdaySquad WODSundayConditioning Intervals Strength Every 3:00, 4 Sets2 Deadstop Deadlifts + 4 Deadlifts12 Dumbbell...Read More
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