StrengthEvery 2:30, 6 Sets4 Push Press1-2) 60-65% of 1RM CJ3-4) 65-70%5-6) 70-75%*Reset b/t reps ConditioningAMRAP 124 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Ups)8 Curtis Ps (115/80) (FX: 75/55)12 Lateral Burpees Over Bar*Curtis P = 1 (Power) Clean + 2 Front Rack Lunges + 1 Push Press*RX/RX+ Min: 2+4Read More

StrengthEvery 3:30, 4 Sets6 Front Squats1) 70%2-3) 75%4) 80% Superset Accessory (2+ out of 4)15/15 Banded Lateral External Rotation Conditioning4 Rounds for Time:200m Run15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)15 Box Jump Overs (24/20)*13:00 CapRead More

Conditioning3 Rounds of 1:15 on, :15 off1) 20/15 Calorie Row (FX: 15/12) (RX+: 25/20)2) 15 Pull-Ups (FX: 10 OR Banded Strict from Rig) (RX+: 20)3) 60 Double Unders (FX: 45 OR Single Unders) (RX+: 80)4) 15 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 20)5) AMRAP Calorie Ski6) Rest*Score: Total Calories Ski*RX/RX+ Min: 45/36 Calories (Avg...Read More

Summer is around the corner, so it’s time for the annual Nats game! Tickets are $25 – family/significant others welcome! Deadline to order tickets: MAY 14! Click below to sign up, then Venmo @crossfitroute7! Sign up HERE!Read More

Weekly OverviewEvents/ClassesMondayCleanTuesdayConditioning IntervalsWednesdayFront SquatThursdayPush PressFridayLong Conditioning6:30 PM Class/Open WOD CancelledSaturdaySadie Hawkins(Gym Closed)SundayUpper Body Push/Pull,Conditioning Intervals StrengthEvery 2:30, 6 Sets1 Power Clean + 1 2″ Low Hang Power Clean1) 65% of 1RM CJ2-3) 70%4-5) 75%6) 80%*Hold onto bar b/t reps ConditioningFor Time:1200m Run9 Cleans (205/145) (FX: 165/115) (RX+: 245/165)*12:00 CapRead More

StrengthEvery 3:00, 4 Sets6 Tempo Back Squats w/ Banded Hip Abduction (50, 55, 60, 65%) + 25 Banded Pullaparts*Tempo – 3s down ConditioningFor Time:500/400m Row20 Wall Balls (20/14) (FX: 14/10)20 Toes to Bar (FX: 15 OR Hanging Leg Raises)500/400m Row20 Wall Balls (20/14) (FX: 14/10)40 Sit-Ups500/400m Row20 Wall Balls (20/14) (FX: 14/10)20 Toes to Bar...Read More

Squad WODAMRAP 24 – w/ Partner, Alternate Full Movements12 Calorie Bike10 Double Dumbbell Suitcase Reverse Lunge (50/35) (FX: 35/20)8 Burpee Box Jump Overs (24/20)6 Double Dumbbell Deadlifts (50/35) (FX: 35/20)40 Double Unders (FX: 25 OR Single Unders)200m Team Run*Resting partner holds DB in Suitcase OR Front Rack HoldRead More

StrengthEvery 1:30, 3 Rounds1) 5 Push Press + 5 Push Jerk (40-50% of 1RM CJ)2) 10 Ring Rows (OPT: Feet Elevated)3) 10 Prone Swimmers*Touch and Go Push Press/Push Jerk from the floor ConditioningFor Time:30/25 Calorie Ski (FX: 20/15) (2:00 Cap)30 Shoulder to Overhead30/25 Calorie Row (FX: 20/15)30 Hang Power Clean*10:00 Cap*Weights: (105/70) (FX: 75/55) (RX+:...Read More

ConditioningEvery 10:00, 3 Rounds800m Runinto…AMRAP5 Pull-Ups10 Push-Ups15 Air Squats*Continue AMRAP from where you left off*FX: 600m Run, Jumping Pull-Ups, Push-Ups on Knees*RX+: 15 Rounds Cooldown1:00/1:00 Pec Stretch w/ Rig1:00/1:00 Single Leg Forward Fold1:00 Saddle PoseRead More

StrengthEvery 1:30, 3 Rounds1) 10 Bent Over Row + 5 Deadlifts (<30% of 1RM Deadlift) 2) Core/Glute Warm-Up:– 20 Deadbugs– :20/:20 Side Plank– 10 Seal Pose Press-Up Conditioning5 Rounds for Time:15 Calorie Row12 Bar Facing Burpees9 Deadlifts (225/155) (FX: 155/105) (RX+: 275/185)50 Double Unders (FX: 35 OR Single Unders)*22:00 CapRead More