Strength Every 2:00, 6 Sets3-Level High Hang Clean (↑) Conditioning 2 Rounds for Time:400m Run (FX: 300m)60 Double Unders (FX: 40) (RX+: 80)15 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)*14:00 CapRead More

SQUAD-WOD! One partner working at a time, alternating minutes: 2 RoundsEMOM 64 Burpee Sandbag Tosses + AMRAP Calorie Ski (RX: 100/70) (RX+: 150/100) (Scaled: Burpee Slam-Balls) REST 2 Minutes EMOM 616 Wallballs (20/14) + AMRAP Calorie Bike REST 2 Minutes Score: Total CaloriesRead More

Strength Every 2:00, 8 Sets1-2) 1 High Hang Power Snatch + 2 Power Snatch (65-70%)3-4) 3 Power Snatch (70-75%)5-8) 2 Power Snatch (75-80%) Conditioning AMRAP 99 Chest to Bar Pull-Ups (FX: 9 Pull-Ups OR 6 Chest to Bar Pull-Ups)6 Burpees Over Bar3 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)Read More

2022 CFR7/BCF Scaled Competition Event 2“Carolina Reaper” – IndividualFor Time:20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)30/25 Calorie Row (FX: 25/20)30 Situps (RX+: Weighted (25/15))30/25 Calorie Row (FX: 25/20)20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)*14:00 Cap Post-WOD Strength/Skill Every 3:00, 4 Sets10/10 Single Arm Kettlebell Sots Press15/15 Banded Wrist Extension w/ Rig15/15 Banded Wrist Flexion w/...Read More

Tomorrow is the LAST DAY to order a CFR7 Hat! Venmo $35 to @CrossFitRoute7 if you want one! Strength Every 3:00, 5 SetsRX: 1 Deadstop Deadlift + 3 Deadlifts (Sets 1-2: 70-75%; Sets 3-5: 75-80%)FX: 5 Deadlifts (Sets 1-2: 65-70%; Sets 3-5: 70-75%) Superset Accessory1-2) 10 Scap Chin-Ups3-5) 20 Tibialis Raises Conditioning EMOM 121) 18/13...Read More

Ankle and Wrist Mobility Class tonight at 5:45 PM! Sign up on ZenPlanner! Strength In 12:00:Establish Heavy Complex: 1 Push Press + 1 Split Jerk FX:Every 2:00, 6 Sets1 Push Press + 2 Split Jerk (↑)*Start at 60-65% of 1RM Clean and Jerk OR 75-80% of 1RM Push Press Conditioning 5 Rounds for Time:48 Double...Read More

Want to get better at Handstand Pushups or Handstand Walks? Join our Skills Clinic tonight at 5:45 PM! Weekly OverviewEvents/ClassesMondayBack SquatHSPU/Handstand Walk Skills Clinic at 5:45 PMTuesdayPush Press + Split JerkAnkle/Wrist Mobility Class at 5:45 PMWednesdayDeadliftThursday2022 CFR7/BCF Scaled Comp Event 2 – “Carolina Reaper” (Individual)FridayPower SnatchSaturdaySquad WODOlympic Lifting ClassSundayHigh Hang Clean Strength Every 3:00, 5...Read More

Strength Every 2:00, 3 Rounds1) 16 Back Rack Lunges (↑)2) :20-:30/:20-:30 Side Plank Conditioning 4 Rounds of :40/:20 off1) Max Calorie Bike2) Max Calorie Ski3) Max Calorie Row4) Rest*Score is total reps/caloriesRead More

For Time: Split with a Partner however you like! 5 Rounds24 Alt DB Hang C&J (RX: 50/35)(FX:35/20)(RX+:70/50) 30 Wallballs (20/14) 90 Double Unders (FX: 60) (RX+: 120) *Every 5 mins, starting with 0:00, 6 Snatches (RX: 135/95) (FX: 95/65) (RX+: 155/105) *30:00 CapRead More

Strength Every 3:00, 5 SetsRX: 1 Deadstop Deadlift + 3 Deadlifts (70-75%)FX: 5 Deadlifts (Sets 1-3: 65-70%; Sets 4-5: 70-75%) Superset Accessory1-3) 15/15 Banded Terminal Knee Extension4-5) 10/10 Lateral Plate/Box Step Ups Conditioning For Time:15-12-9-6Burpee Box Jump Over (27/22) (FX: 24/20) (RX+: 30/24)200m Run after each set*13:00 CapRead More