Strength Every 1:30, 3 Rounds1) 6 (33X) Tempo Banded Strict Ring Dip (FX: Tempo Bench Dip) (RX+: Strict)2) 15/15 Single Dumbbell Row3) 50’/50′ Banded Lateral Monster Walk*Ring Dip = 3s eccentric, 3s pause at bottom of dip, then explode Conditioning For Time:30-24-18 Box Jump Overs (24/20)15-12-9 Squat Cleans Clean Weights:(RX: 135/95, 165/115, 185/125)(FX: 95/65, 115/80,...Read More

Tight lower back? Join Coach Scinju for his Mobility Class today at 5:45 PM! Strength Every 2:00, 6 Sets1-3) 1 Split Jerk w/ 5s Pause in Split + 1 Split Jerk (65-70%)4-6) 2 Split Jerks (70-75%) Conditioning For Time:800m Run (FX: 600m)into…4 Rounds10 Chest to Bar Pull-Ups (FX: 7 OR 10 Pull-Ups) (RX+: 5 Bar...Read More

Need to work on your Kipping or Butterfly Pull-Ups? Sign up for Coach Kevin’s Skills Clinic at 5:45 PM today! Weekly OverviewEvents/ClassesMondayBack SquatsKipping/Butterfly Pull-Up Skills Clinic at 5:45 PMTuesdaySplit JerksLumbar Spine Mobility Class at 5:45 PMWednesdayRing DipsThursdayDeadliftsFridayOverhead SquatSaturdaySquad WODSundayStrict Press/Pendlay Row Strength Every 3:00, 4 Sets8 Back Squats + 10 Prone PVC Press1-2) 60-65%3-4) 65-70%...Read More

Strength Every 2:00, 6 Sets (12 min)3-Position Power Snatch (↑)*High Hang Power Snatch + Hang Power Snatch + Power Snatch Conditioning 4 Rounds for Time:200m Run 16 Jump Switch Lunges (FX: Bodyweight Lunges) (RX+: Unbroken)8 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)*14:00 CapRead More

CrossFit Route 7 v Ballston CrossFit Scaled Competition TODAY at 3pm! Come support our teams as we throw-down and have some fun! 15 min AMRAP Every 5 mins, including 0:00, Bike 20/15 Cals (FX: 15/10)AMRAP (pick up where you left off) 20 Toes to Bar (FX: 10 TTB) 10 Clean and Jerks (RX: 135/95) (FX:...Read More

Strength EMOM 61) 15/15 Lateral Banded External Rotations2) 12 Cossack Squats (RX+: Weighted) Conditioning AMRAP 30600m Run (FX: 400m) 20 Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)20 Alternating Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)Read More

Strength Every 3:00, 4 Sets8 Back Squats + 6/6 Single Leg Toe Touch(FX: 6/6 Single Leg Toe Touch with Anchored Leg)(RX+: 2/2 3-Point Single Leg Toe Touch (6 total reps each leg) 1-3) 60-65%4) 65-70% Conditioning EMOM 181) :30 AMRAP Calorie Bike (SPRINT)2) Rest3) :30 AMRAP Calorie Row (SPRINT)4) Rest5) :30 AMRAP Calorie Ski (SPRINT)6)...Read More

A strong core means strong lifts! Join Coach Mariah for Ab Attack tonight at 5:45 PM! Strength Every 3:00, 5 Sets3-5 Sandbag Over the Shoulder(FX: 5 Slam Ball Over the Shoulder + 3-5 Sandbag Deadlifts) + 2 (33X) Tempo Bench Press + 4 Bench Press (↑) (start at around 60-65%) Conditioning AMRAP 750 Double Unders...Read More

Join Coach Scinju tonight for Mobility Class! Tonight we will work on Ankles/Wrist Mobility Class at 5:45 PM! “Jackie”For Time:1000m Row50 Thrusters (45/35)30 Pull-Ups*Compare to 2/3/21 Post-WOD Strength/Skill Every 1:30, 3 Rounds1) :20-30 Seated L-Sit Leg Lift Hold(FX: Seated Knee Tuck Hold) (RX+: L-Sit on Parallettes) + 15 Hollow Rocks (FX: 20 Flutter Kicks) (RX+:...Read More

Join Coach Elizabeth tonight for a Rowing Skills Clinic at 5:45 PM! There are limited spots, so sign up on Zen Planner now! Weekly OverviewEvents/ClassesMondayDeadlift/DipKipping/Butterfly Pullup Skills Clinic at 5:45 PMTuesdayJackieAnkles/Wrist Mobility Class at 5:45 PMWednesdaySandbag Over Shoulder/Bench PressAb Attack at 5:45 PMThursdayBack SquatFridayShoulder/Lower Body PrehabSaturdaySquad WODSundaySnatch Strength Every 3:00, 4 Sets8 Deadlifts + 8...Read More