FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!   Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/  =============================== Every 2:00 for 18:00 (9 sets): Hang Clean + Clean + 2 Front Squats Build over the course of 9 sets (3 sets at each...Read More

3 Super-Sets of: Strict HSPU x 8-12 reps (add deficit as needed) Fx = Strict DB Press Barbell Row x 8-12 reps (across) Rest as needed For time*: Cash-in: 50 KBS 53/35 + 400m Run 3 Rounds: 25’ Handstand Walk, Fx: 25 shoulder-taps 1 Legless Rope Climb + 1 Rope Climb, Fx: 2 Rope Climbs...Read More

Summer Sizzle Blog #3 is here! This week we look into the role that insulin plays in the body (and touch on a couple other important hormones as well), continue the “Nutrition Troubleshooting” series from last week, and round out the highlight on macronutrients with the final one: fat. =========================== Strength/Skill Schedule: Monday: Snatch EMOM Tuesday:...Read More

For time* 10 Rope Climbs 15’, Fx: 6 Rope Climbs 100 Double-Unders 50 Box Jump Overs 24/20 100 Double-Unders 10 Rope Climbs 15’, Fx: 6 Rope Climbs *20 minute cap Each set for time, rest 1 minute between sets: Bar Muscle-ups at 12-9-6, Fx: C2B Pull-ups at 15-12-9  Read More

FREE CLASS today at 11:00am. Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!   Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/ ============== First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed...Read More

5 Sets of: Push-Press + Push-Jerk + Split Jerk + Split Jerk (Pause in receiving position of last split jerk for 2 seconds before recovering) Rest 2 minutes between sets AMRAP 14*: 100 Strict Press 45/35 80 Bent-Over BB Rows 45/35 40 Hang Power Clean and Push-Press (45/35#) *Penalty for Breaking up movements: 5 burpeesRead More

3 Sets – with light/warm-up loads of: Double KB Stagger Legged Dead-lift x 20 reps (10 with each leg forward) Rest as needed Glute-bridge w/ 1 second hold at top x 12 reps Rest as needed   Every 5:00 for 30:00 (6 sets) of: 400m Run 8 Dead-lifts 315/225, Fx: 225/155 12 C2B Pull-ups, Fx:...Read More

Ring Muscle-ups 20 Minutes skill score/technique practice, to include: Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips) OR Accumulate 40 reps of the following: Strict Pull-ups Rest as needed Strict Ring Dips *Rest as needed Advanced Athletes: For Max Reps (18 minutes): 3 Sets of: :90 on...Read More

Week 2 of Nutrition Knowledge is here! Enjoy. Summer Sizzle Blog 2.  Last week we walked through how to understand nutrition labels, ingredient lists, product marketing, and words to look for and avoid; all of this has made you an educated consumer. By now you should be reading these carefully and understand the real nutrition...Read More

FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 4 Classes for $74!   Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/  =============================== Week 2 of Nutrition Knowledge is here! Enjoy. Summer Sizzle Blog 2.  Last week we walked through how to understand nutrition labels, ingredient lists, product...Read More