StrengthEvery 3:00, 4 Sets6 Bench Press1-2) 65-70%3-4) 70-75% Superset Accessory (3+ out of 4)10 Prone PVC Press ConditioningEMOM 151) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3-5)AMRAP48 Double Unders (FX: 32)12 Toes to Bar (FX: 8)*RX/RX+ Min: 5 RoundsRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayBench Press WednesdayCFR7 Benchmark WOD“Coach Elizabeth”5:45pm HandstandSkills ClinicThursdayDeadliftFridayOverhead SquatSaturdaySquad WOD4pm CFR7 Nats GameSundayLower Body Health, Core8am Power Yoga StrengthEvery 3:00, 4 Sets2 Pause Back Squat + 4 Back Squat1-2) 65-70%3-4) 70-75% Superset Accessory (3+ out of 4)15/15 Banded Lateral External Rotation ConditioningFor Time:200m Run10 Power Cleans200m Run10 Squat Cleans200m Run10 Front Squats*12:00 CapRX: (135/95)...Read More

StrengthEvery 1:30, 4 Rounds1) 6 31X-Tempo Strict Ring Dip (FX: Banded) (RX+: Weighted)2) 6 X13-Tempo Strict Pull-Up (FX: Banded) (RX+: Weighted)3) 15 Banded Face Pulls ConditioningIn 8:00275/225m Ski (FX: 225/175m) (RX+: 300/250m) (1:00 Cap)into…AMRAP15 Hand Release Push-Ups (FX: 10 Push-Ups)2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)Read More

Squad WOD4 Rounds of 7:00 on, 2:00 off w/ Partner – Split Reps Any Way400m Team Run (FX: 300m)30 Burpee Box Jump Overs (24/20) (FX: 20)AMRAP Calorie Row*Score is total CaloriesRead More

StrengthEMOM 151) 3-5 Strict Handstand Push-Ups2) 3-5 Bar Muscle-Ups3) 15 Underhand Banded Pullaparts w/ Pause Apart FX: 1-2 BMU, Pressing/Pulling Development (Abmat/Pike HSPU, Banded Pulling, etc.)RX+: Wall Facing OR Deficit HSPU, 6-8 BMU ConditioningFor Time:120 Double Unders (FX: 80)40 Sit-Ups20 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105)40 Sit-Ups120 Double Unders (FX: 80)*12:00 CapRead More

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers! Tomorrow is the LAST DAY to get your tickets to the Nats Game! Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th Friends and family welcome! StrengthEvery 3:00, 4 Sets2 Deadstop Deadlift + 4 Deadlift (65-70%) Superset Accessory (3+ out...Read More

Work on your core strength and mobility at Core-Flex tonight at 5:45 PM! Conditioning4 Rounds of :50 on/:10 off1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)2) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)3) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)4) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)5) AMRAP Burpee Pull-Ups6) Rest*Score is total Burpee Pull-Ups...Read More

StrengthEvery 3:00, 4 Sets2 Pause Back Squat + 4 Back Squat (65-70%) Superset Accessory (3+ out of 4)5/5 Kettlebell Hip Shift “Karen”For Time:150 Wall Balls (20/14)*Compare to 5/8/23Read More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayBack Squat,Benchmark WOD “Karen” WednesdayConditioning Intervals5:45pm Core FlexThursdayDeadliftFridayGymnastics DevelopmentSaturdaySquad WODSundayStrict Gymnastics8am Power Yoga StrengthEvery 2:00, 8 Sets1-4) 1 High Hang Power Snatch + 1 Power Snatch (60-65%)5-8) 1 Hang Power Snatch + 1 Power Snatch (↑)*Reset b/t reps ConditioningAMRAP 12100m Run3 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)60 Double...Read More

Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Row2) AMRAP Burpees to 6″ Target3) AMRAP Calorie Bike4) AMRAP Sit-Ups5) AMRAP Calorie Ski6) AMRAP Box Jumps (24/20)7) Rest*Score is total reps Cooldown:30 on/:10 offSaddle PoseDowndog to Seal PoseSingle Leg Forward Fold (Side A)Single Leg Forward Fold (Side B)Pigeon Pose (Side A)Pigeon Pose (Side B)Supine Spinal Twist...Read More