StrengthIn 15:00Establish 3RM DeadliftFX:Every 3:00, 5 Sets3 Deadlifts1) 70-75%2-3) 75-80%4-5) 80-85%Superset Accessory20 Tibialis Raises ConditioningFor Time:500/400m Row (FX: 400/300m)then…21-15-9Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Burpees Over Kettlebellthen…500/400m Row (FX: 400/300m)*11:00 CapRead More

StrengthEvery 3:00, 4 Sets6 Strict Press1-2) 70-75%3-4) 75-80% Superset Accessory (3+ out of 4 sets)15 Weighted Wrist Extensions ConditioningAMRAP 1240 Double Unders (FX: 25)15 Sit-Ups5 Handstand Push-Ups (FX: 3) (RX+: Strict OR 2″/1″ Deficit)Read More

Join us today for a 9/11 Tribute WOD, as we honor and remember all those who lost their lives on September 11th, 2001, at the NYC World Trade Center, Shanksville, Pennsylvania, and at the Pentagon. #NeverForget Weekly OverviewEvents/ClassesMonday9/11 Tribute WODTuesdayStrict PressWednesday3RM Deadlift (Fx: 5×3)ThursdaySnatch Balance DevelopmentFridayUpper Body Pull, CoreSaturdaySquad WODSundayLong Conditioning Intervals 9/11 TributeFor Time2001...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat)2) 8/8 Single Leg Single Dumbbell Romanian Deadlift3) 20 Weighted Twists ConditioningAMRAP 1040 Crossover Single Unders (FX: 24 OR Double Unders)10 Single Kettlebell Front Rack Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)10 Burpees Over KettlebellRead More

Squad WOD2 Rounds of 4:00 on/2:00 off1) 48/36 Calorie Bike (FX: 36/27) (RX+: 54/41)+ AMRAP Thrusters (75/55) (FX: 55/35) (RX+: 95/65) 2) 48/36 Calorie Ski (FX: 36/27) (RX+: 54/41)+ AMRAP Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)Read More

StrengthEMOM 121) 15 Banded Tricep Pulldowns2) 10 Dumbbell Bench Press3) Max Unbroken Deficit Push-Ups (FX: Push-Up Variation)4) Max Unbroken Ring Rows Conditioning4 Rounds of 2:30 on/2:30 off400m Run (FX: 300m) (RX+: 500m) + AMRAP Calorie RowRead More

StrengthEvery 2:00, 8 Sets1-2) 1 Squat Snatch w/ Pause at 2″ + 1 Squat Snatch w/ Pause at Knee (65-70%)3-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (70-75%)5-8) 2 Squat Snatch (75-80%) ConditioningAMRAP 1030 Double Unders (FX: 20)10 Sit-Ups1 Squat Snatch (135/95) (FX: 95/65) (RX+: 155/105)Read More

DEADLINE TO SIGN-UP FOR THE GOLF TOURNAMENT IS TODAY!Come join us this Saturday at South Riding Golf Course, at 1pm! Venmo @crossfitroute7 $90 to join. Build up your mobility and stability at Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 1:30, 4 Rounds1) 6-8 Strict Chin-Ups (FX: Banded) (RX+: Weighted)2) 6-8 Strict Ring...Read More

StrengthIn 15:00Establish 3RM Back SquatFX:Every 3:00, 5 Sets3 Back Squats1) 70-75%2-3) 75-80%4-5) 80-85%Superset Accessory (3+ out of 5)12 Dumbbell High Pulls Conditioning|4 Rounds for Time:250/200m Row (FX: 200/150m)15 Jump Squats10 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayLong ConditioningLabor Day Schedule:7:30 AM – Open Gym9 AM – WODTuesday3RM Back Squat (Fx: 5×3)WednesdayStrict Gymnastics5:45 PM – Core FlexThursdaySnatchFridayUpper Body PumpSaturdaySquad WOD7:15 AM – Seventh Heaven Comp WODSundayLower Body Functional Bodybuilding Conditioning3 Rounds of 4:00 on/1:00 off200m Run20 Single Kettlebell Suitcase Lunge (24/16) (FX: 16/12) (RX+: 32/24)15 Push-Ups (FX: 10) Rest 5:00 3...Read More