Weekly OverviewEvents/ClassesMondayAgility Ladder & SandbagsTuesdayPush Press/Jerk & Handstand DevelopmentWednesdayBack Squat & LungeRing Muscle-Up Skills Clinic at 5:45 PMThursdayCleanFridayRing Dips & Sled PullSaturdaySquad WODSundayClean Technique StrengthEvery 1:30, 5 Rounds1) 1-2 PVC Hurdle Jump Ladders2) 2-4 Sandbag Over the Shoulders PVC Hurdle Jump Options1) Cone Jumps2) 6″ + 9″ + 9″ + 12″3) 12″ + 20″ +...Read More

StrengthEvery 2:30, 6 Sets1-3) 5 31X-Tempo Bench Press (65-70%)4-6) 15 Dumbbell Bench Press + :15 Ring Row Hold ConditioningAMRAP 12200m Run2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)100m Run1 Rope ClimbRead More

Coach Zac and Mariah will be moving to Idaho next week. We will miss them dearly but we are so excited for them and their new adventure on the west coast! Join us today to celebrate them and all they have done for CrossFit Route 7! Seventh Heaven: 7:15 AMSquad WOD: 9 and 10 AMCaboose...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Bent Over Row2) 15/15 Side Lying External Rotation3) Accumulate :30-:45 L-Sit Hold*L-Sit: Parallettes, Ring Support Hold, Box Support Hold, Seated Hold ConditioningAMRAP 93-6-9-12-15, etc.Toes to Bar (FX: Hanging Knees to Chest)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)Read More

StrengthEvery 2:00, 8 Sets1-2) 1 High Hang Squat Clean + 1 Squat Clean (↑)3-4) 1 Hang Squat Clean + 1 Squat Clean (↑)5-8) 2 Squat Clean (↑) Conditioning10 Rounds for Time20 Double Unders10 Jump Squats1 Power Clean (195/135) (FX: 145/100) (RX+: 235/160)*12:00 CapRead More

Build your core strength with Ab Attack at 5:45 PM tonight! ConditioningEvery 2:00, 3 Rounds1) 500/400m Ski (FX: 400/300m) (RX+: 550/450m)2) 500/400m Row (FX: 400/300m) (RX+: 550/450m)3) 200m Run (FX: 100m) + AMRAP Burpee Box Jump Overs (24/20)4) Rest*Score is total Burpee Box Jump Overs Post WOD CooldownSaddle PoseForward Fold/StraddleCrossbody Banded Shoulder StretchRead More

StrengthEvery 1:30, 5 Rounds1) 1 Muscle Snatch + 1 Power Snatch + 1 Overhead Squat (↑)2) 3 Muscle-Up Transitions (Bar or Ring) (FX: 6 False Grip Ring Rows) ConditioningFor Time:9-7-5Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)Squat Snatch (135/95) (FX: 115/80)*RX+: “Amanda” Compare to 2/8/22*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayHip Thrusts/Dumbbell PressTuesdaySnatch/Muscle-Up DevelopmentWednesdayConditioning IntervalsAb Attack at 5:45 PMThursdayCleanFridayBent Over Row/Shoulder HealthSaturdaySquad WODSeventh Heaven Comp WOD at 7:15 AMZac and Mariah Farewell Hike at Scott’s Run at 12 PMSundayBench Press StrengthEvery 2:00, 4 Rounds1) 6/6 X33-Tempo Half Kneeling Single Dumbbell Press2) 12 Hip Thrusts (↑, start around 50-55% of Back Squat)*X33-Tempo – 3s pause...Read More

StrengthEvery 2:00, 3 Rounds1) 12 Goblet Box Step Ups (24/20)2) :30 Weighted Plank + :30 Plank3) 15/15 Side Lying External Rotation Conditioning4 Rounds of :30 on/:15 off1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) AMRAP Box Step Ups (24/20)3) Rest4) RestRead More

Partner WODFor Time w/ Partner – Split Reps Any Way50 Wall Balls (20/14)40 Toes to Bar (FX: 30)30 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)20 Burpees Over Bar10 Rope Climbs (FX: 6)20 Burpees Over Bar30 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)40 Toes to Bar (FX: 30)50 Wall Balls (20/14)*30:00 CapRead More