6 Rounds of 3:00 on/1:00 off – w/ Partner, Split Reps Any Way40/30 Calorie Row (FX: 30/22)30 Double Dumbbell Deadlifts40 Hand Release Push-Ups (FX: Push-Ups)30 Double Dumbbell Front Rack LungeWeights: (50/35) (FX: 35/20) (RX+: 32/24 Kettlebell)Read More

Join us for another round of Friday Night Lights starting at 4:30pm! Mardi Gras theme will run all day! CrossFit Open 23.2Part AAMRAP 155 Burpee Pull-Ups (SC: 5 Burpees to Bar)10 50′ Shuttle Runs (1 rep = 25′ out/25′ back)*Add 5 burpee pull-ups after each round Part BImmediately following 23.2A, athletes will have 5 minutes...Read More

ConditioningEMOM 251) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 200m Run (FX: 100m)3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)4) 15 Weighted Sit-Ups (15/10) (FX: Sit-Ups)5) Rest*Score: AMRAP Calorie Ski and Bike in the last round CooldownFoam Roll CalvesStraddle Pose/Forward FoldSaddle PoseRead More

Get a stronger core at Ab Attack at 5:45 PM! StrengthEvery 1:30, 10 Sets1-5) 1 Snatch Pull + 1 High Hang Power Snatch w/ 3s Pause in Catch (55-60% of 1RM Snatch) 6-10) 1 Snatch Pull + 1 Hang Power Snatch w/ 3s Pause in Catch (60-65%)*Hold onto bar between reps Conditioning4 Rounds for Time:250/200m...Read More

StrengthEvery 1:30, 5 Rounds1) 1 3s Pause Front Squat + 1 Pause Front Squat (60-65% of 1RM Front Squat)2) 3 Tall Box Jumps (↑) ConditioningAMRAP 1020 Box Step Overs (24/20)20 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)20 Pull-Ups (FX: 15) (RX+: 30)Read More

Weekly OverviewEvents/ClassesMondayHandstand DevelopmentTuesdayFront SquatWednesdaySnatchAb Attack at 5:45 PMThursdayConditioning IntervalsFridayCrossFit Open 23.2Friday Night Lights at 4:30 PMSaturdaySquad WODSundayTBDCrossFit Open 23.2 Make-Up at 11 AM StrengthEvery 2:00, 4 Rounds1) Handstand Walk Practice (FX: Handstand Development)2) 10 Pendlay Row ConditioningFor Time:15-12-9Deadlifts – ascending weightsBar Facing BurpeesHandstand Push-Ups (FX: 12-9-6) (RX+: Strict)*12:00 Cap*Deadlift Weights:(RX: 185, 205, 225/125, 145, 155)(FX:...Read More

StrengthEvery 2:00, 4 Rounds1) 5 33X-Tempo Bench Press (65-70%)2) 15/15 Elbow Supported Banded External Rotation ConditioningAMRAP 1036 Double Unders (FX: 24)12 Hand Release Push-Ups (FX: Push-Ups)2 Rope Climbs (FX: 1) (RX+: 2 50/50 Legless)Read More

For Time w/ Partner – Split Reps Any Way50-40-30-20-1025′ Shuttle RunsSingle Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: Double)Sit-Ups*30:00 CapRead More

Today we are doing 23.1 in all classes! The theme is SUPERHERO! Please reserve your spot on Zen Planner, or venmo the $25 drop-in fee to @crossfitroute7. All are welcome! Everyone will partner up and the class will be split into two heats — one to work out and one to judge your partner! Your Coach will...Read More

FINAL 2023 OPEN DETAILS WHAT: The CrossFit Open is HERE. Starting TODAY, CrossFit will release a workout every Thursday at 3pm for the next 3 weeks! CrossFit gyms around the world will all be doing the same CrossFit Open workout to challenge themselves and see how they stack up amongst their gym and the world! REMINDER, you...Read More