Strength E2MOM 10Push Jerk1 – 4: 3 @75 – 80%5: AMRAP @75 – 80% Conditioning 4 Rounds400m Run10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/140)Read More

Strength Rx+:Max Unbroken Strict Ring Muscle Ups Rx:Max Unbroken Strict Chest to Bar Pull UpsRest :30Max Unbroken Push Ups Fx:Max Unbroken Strict Pull UpsRest :30Max Unbroken Push Ups Scaled:Max Unbroken Ring RowsRest :30Max Unbroken Knee Assisted Push Ups Conditioning With a PartnerAMRAP 4Alternating full rounds10/7 Calorie Row (Fx: 7/5)5 Each Arm Dumbbell Thrusters (50/35) (Fx:...Read More

Celebrate the holidays with your Route 7 Family! We are hosting our First Annual White Elephant Party tonight at 7 PM! Strength 25:00 to Establish:2RM Deadlift Conditioning AMRAP 816 Alternating Pistols (Fx: Reverse Goblet Lunges (50/35)) (Rx+ Goblet Pistols (35/20))24 Toes to Bar (Fx: 16)Read More

Strength 5 Rounds20 Banded Biceps Curls20 Banded Triceps Pull-Downs10 Pendlay Rows10 Bench Presses Conditioning Benchmark Tests: Max Unbroken Double Unders Bike Time Trial:50 CaloriesRead More

“12 Days of Christmas” For time:1 Clean and Jerk (155/105)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/105)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull Ups11 Shoulder to Overhead (155/105)12 Rope Climbs Fx:For time:1 Clean and Jerk (135/95)2 Chest 2 Bar Pull-ups3...Read More

Strength E2MOM 62 Clean Deadlifts + Tall Clean (↑)Directly IntoE2MOM 62 Clean Deadlifts + High Hang Squat Clean (↑)Directly IntoE2MOM 61 Squat Clean (↑) Conditioning AMRAP 7100m Run to Start Each Round2 – 4 – 6 – 8 – 10…Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Weekly OverviewEvents/ClassesMondayBack SquatFree 7-Fit Class at 6:30 PM! Click here to register now. TuesdaySquat CleanWednesday12 Days of ChristmasMuscle Up Skills Clinic at 6:45 PM!ThursdayFunctional BodybuildingFree 7-Fit Class at 6:30 PM! Click here to register now. FridayDeadliftFirst Annual White Elephant Party at 7 PM!SaturdayStrict GymnasticsFree 7-Fit Class at 10 AM! Click here to register now. SundayPush...Read More

Conditioning AMRAP 30200m Run20 Reverse Lunge Wall Balls (20/14)200m Run5 Rope Climbs (Fx: 3)Read More

Strength E3MOM 152 Deadlifts1: 80 – 85%2: 85 – 90%3: 85 – 90%4: 85 – 90%5: 90 – 95% Conditioning AMRAP 126 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)12 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/135)Read More

Strength E2MOM 16Snatch Deadlift to Hang Position + Hang Power Snatch + Power Snatch (↑) Conditioning E2MOM 161: 20/15 Cal Ski (Fx: 15/10) (Rx+: 25/20)AMRAP Strict Handstand Push Ups (Fx: Kipping)2: 400m Run3: 20/15 Cal Bike (Fx: 15/10) (Rx+: 25/20)AMRAP Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)4: 400m RunRead More