Strength Every 1:30, 3 Rounds1) 8 Strict Press (↑)2) 8 Pendlay Row3) 20 Underhand Banded Pullaparts*Score is Strict Press Conditioning 3 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)15 Hand-Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand-Release Push-Ups)20 Single Dumbbell Suitcase Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)*14:00 CapRead More

Squad WOD AMRAP 12:00 – w/ Partner, Split Any Way 800m Run (FX: 600m) Into… AMRAP36 Goblet Squats18 Single Dumbbell Devil’s Press4 Rope Climbs (FX: 2) Rest 3:00 AMRAP 12 w/ Partner, Split Any Way 1000/800m Ski (FX: 800/600m) Into… AMRAP36 Goblet Reverse Lunge18 Alternating Dumbbell Snatch4 Rope Climbs (FX: 2) DB WEIGHTS:(Rx: 50/35) (Fx:...Read More

My fitness journey started ten years ago.  I started running weekly 5k races. At the time I was 30-40 pounds heavier than I am now.  After training and participating in races I noticed the weight to slowly come off.  Slowly 5k races became 10k races, 10 milers and half marathons.  I always wanted to incorporate...Read More

Strength Every 2:00, 6 Sets2 Snatch Grip Push Jerk + 2 Overhead Squats (↑, CAP at 75%)) Conditioning AMRAP 1010 Toes to Bar (FX: 5) (RX+: Unbroken)100m Run5 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)100m RunRead More

Strength Every 3:00, 4 Sets8 Deadlifts + 15 Banded Face Pulls1-2) 60-65%3-4) 65-70% Conditioning EMOM 121) 50 Double Unders (FX: 35) (RX+: 70)2) 20/15 Calorie Row (FX: 15/10) (RX+: 25/20)3) 10 Burpees (FX: 8) (RX+: 12)4) AMRAP Calorie Ski5) Rest6) Rest*Score is total Calories on SkiRead More

Strength Every 1:30, 3 Rounds1) 6 (33X) Tempo Banded Strict Ring Dip (FX: Tempo Bench Dip) (RX+: Strict)2) 15/15 Single Dumbbell Row3) 50’/50′ Banded Lateral Monster Walk*Ring Dip = 3s eccentric, 3s pause at bottom of dip, then explode Conditioning For Time:30-24-18 Box Jump Overs (24/20)15-12-9 Squat Cleans Clean Weights:(RX: 135/95, 165/115, 185/125)(FX: 95/65, 115/80,...Read More

Tight lower back? Join Coach Scinju for his Mobility Class today at 5:45 PM! Strength Every 2:00, 6 Sets1-3) 1 Split Jerk w/ 5s Pause in Split + 1 Split Jerk (65-70%)4-6) 2 Split Jerks (70-75%) Conditioning For Time:800m Run (FX: 600m)into…4 Rounds10 Chest to Bar Pull-Ups (FX: 7 OR 10 Pull-Ups) (RX+: 5 Bar...Read More

Need to work on your Kipping or Butterfly Pull-Ups? Sign up for Coach Kevin’s Skills Clinic at 5:45 PM today! Weekly OverviewEvents/ClassesMondayBack SquatsKipping/Butterfly Pull-Up Skills Clinic at 5:45 PMTuesdaySplit JerksLumbar Spine Mobility Class at 5:45 PMWednesdayRing DipsThursdayDeadliftsFridayOverhead SquatSaturdaySquad WODSundayStrict Press/Pendlay Row Strength Every 3:00, 4 Sets8 Back Squats + 10 Prone PVC Press1-2) 60-65%3-4) 65-70%...Read More

Strength Every 2:00, 6 Sets (12 min)3-Position Power Snatch (↑)*High Hang Power Snatch + Hang Power Snatch + Power Snatch Conditioning 4 Rounds for Time:200m Run 16 Jump Switch Lunges (FX: Bodyweight Lunges) (RX+: Unbroken)8 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)*14:00 CapRead More

CrossFit Route 7 v Ballston CrossFit Scaled Competition TODAY at 3pm! Come support our teams as we throw-down and have some fun! 15 min AMRAP Every 5 mins, including 0:00, Bike 20/15 Cals (FX: 15/10)AMRAP (pick up where you left off) 20 Toes to Bar (FX: 10 TTB) 10 Clean and Jerks (RX: 135/95) (FX:...Read More