Weekly OverviewEvents/ClassesMondayBack SquatTuesdayClean and JerkWednesdayDeadliftCore Flex at 5:45 PMThursdayLungesFridayBench PressSaturdaySquad WODSundayShoulder Health StrengthEvery 3:00, 4 Sets8 Back Squats (60-65%)Superset Accessory (3+ out of 4 sets)10/10 Weighted Wrist Rotations ConditioningEMOM 121) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)2) 2 Rope Climbs (FX: 1) (RX+: 3)3) AMRAP Double Dumbbell Box Step Overs (24/20) (50/35) (FX: 35/20)4) RestRead More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Box Step Ups2) 8/8 Single Leg Single Dumbbell Romanian Deadlift3) 10-15/10-15 Side Plank Hip Touch Conditioning4 Rounds for Time:75 Double Unders (FX: 50)250/200m Row (FX: 200/150m)*11:00 CapRead More

Squad WODFor Time:500m Team Runinto…2 Rounds50 Front Squats (135/95) (FX: 95/65) (RX+: 155/105)50 Chest to Bar Pull-Ups (FX: Pull-Ups)50 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105)*Every 3:00 starting at 3:00, 8 Synchro Burpees (FX: Non-Synchro)*35:00 CapRead More

StrengthEvery 3:00, 4 Sets10 Deadlifts1-2) 55-60%3-4) 60-65% Superset Accessory (3+ out of 4 sets)15 Straight Arm Banded Pulldowns ConditioningEMOM 151) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16) 2-4)AMRAP10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)10 Single Kettlebell Front Rack Lunge (24/16) (FX: 16/12) (RX+: 32/24) 5) RestRead More

StrengthEvery 3:00, 4 Sets10 Strict Press (60-65%) Superset Accessory (3+ out of 4 sets)10 Scap Push-Ups ConditioningAMRAP 12200m Run15 Toes to Bar (FX: 10)40′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 60′)Read More

If you’re interested in learning more about Ring Muscle-Up progressions and technique, come join our 5:45pm Skills Clinic tonight with Coach Kevin! StrengthEvery 3:00, 4 Sets10 Back Squats1-2) 55-60%3-4) 60-65%Superset Accessory (3+ out of 4 sets)25 Tibialis Raises Conditioning5 Rounds of 2:00 on/1:00 off6 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)12 Jump Squats36 Crossover Single...Read More

StrengthEvery 2:00, 3 Rounds1) 3-6 Max Height Strict Chin-Up(FX: 6 Banded Strict Chest to Bar Chin-Up w/ Pause at Top) 2) 3 Strict Ring Muscle-Up Transitions + 3 Strict Ring Dips w/ Pause in Dip(FX: 6 Ring Rows w/ Pause at Top + 6 Push-Ups w/ Pause at Bottom) RX+: 2-4 Strict Ring Muscle-Ups ConditioningAMRAP...Read More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayStrict Gymnastics/Ring Muscle-Up DevelopmentWednesdayBack SquatRing Muscle-Up Skills Clinic at 5:45 PMThursdayStrict PressFridayDeadliftSaturdaySquad WODSundayLower Body Stability/Balance StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch (↑, start at 60-65% 1RM Snatch)5-8) 1 Power Snatch + 1 Squat Snatch (↑) 2023 CrossFit Semifinals – Test 5For Time:8 Snatches (155/105) (FX:...Read More

Happy Father’s Day to all our Route 7 Nation fathers! Thank you for all you do for us and your families! StrengthEvery 2:00, 3 Rounds1) 10/10 Single Dumbbell Bench Press2) 10 Underhand Pendlay Row + 10 Underhand Ring Rows3) 6-10 Row Erg Pike-Ups (FX: Tuck-Ups) ConditioningAMRAP 1220/15 Calorie Row (FX: 15/11)15 Hand Release Push-Ups (FX:...Read More

Adjusted Schedule! SQUAD WOD: 8 AM and 9 AM Strongman Seminar with Cody Abell: 10 – 2 PM What: Come learn to lift a log and circus dumbbell! This will be an interactive seminar that includes working out. Cost: $45 (cash or venmo welcome at the door) Who: All are welcome to join! No experience...Read More