Want to get your first ring muscle up? want to become more efficient at them? Join us this Saturday, November 2nd at 10AM where we will spend an hour doing drills and learning the proper technique to achieve the ring muscle up! Free for members/ $10 for non-members. View event page hereRead More

Want to get your first bar muscle up? Want to become more efficient at them? We all know muscle ups will appear in the Open, likely this week! Spend some time working on your bar muscle up technique this Wednesday 10/30 at 5:45PM to have this skill just in time for 20.4! Free for members/...Read More

Programming NoteSaturday and Sunday WODs will be determined based on the release of Open Workout 20.3. WODsEventsMondayBack SquatTuesdayStrict PressFree Beginner CrossFit Class (6:45 pm)WednesdayHang Power SnatchBar Muscle-up Clinic (5:45 pm)ThursdayGymnasticsFridayOpen Workout 20.4SaturdayTBDRing Muscle-up Clinic (10:00 am)SundayTBD Strength: EMOM 102 Back Squats @80-85% Conditioning: 3 Rounds20 Wall Balls (20/14)7 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)200m RunRead More

Strength: Bench Press5×3 ME Conditioning: 4 Rounds:60 Double Unders15 Box Jumps 30/24 (Fx: 35/20)15 KB Goblet Squats 32/24 (Fx: 24/16)Read More

12:15 – 3:00 PMOlympic Weightlifting Seminar 4:00 PMAxe Throwing Fun! DETAILS >> Conditioning: E2MOM 301: Max Calories Assault Bike2: Max Reps Air Squats3: Max Calories Ski Erg4: Max Reps Sit-ups5: Rest Finisher: Pistol PracticeAccumulate 50 Reps. Scale accordingly.Read More

REMINDERBad Axe Throwing is tomorrow at 4pm! DETAILS >> CONGRATULATIONS to Coach Cooper for earning his CrossFit Level 2! Open Workout 20.3 For Time21-15-9Deadlifts (225/155)(135/95)Handstand push-ups (hand release push-ups)-then-21 Deadlifts (315/205)(185/135)50-ft. Handstand walk (bear crawl)15 Deadlifts (315/205)(185/135) 50-ft. Handstand walk (bear crawl) 9 Deadlifts (315/205)(185/135) 50-ft. Handstand walk (bear crawl) Time cap: 9 minutes.Read More

REMINDERWe’re throwing axes this weekend! Come have some fun! DETAILS >> Strength: E2MOM 143 Overhead Squats (Max Effort) Conditioning: With a Partner, One Partner Working at a Time100 Dumbbell Walking Lunges (50/35) (Fx: 35/20)50 Devil’s Press (50/35) (Fx: 35/20)25 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)Read More

BRING-A-FRIEND DAYIt’s not too late! Grab a buddy to come workout with you for free in any class today! Conditioning: With a Partner: Buy-In: 1000m Run 4 Rounds40 Wall Balls (20/14)40 Dumbbell Snatches (50/35) (Fx: 35/20)40 Box Jump Overs (24/20)Cash Out: 1000m RowRead More

REMINDERTomorrow is Bring-a-Friend Day! DETAILS >> 6:45 PMFree Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer! Strength: EMOM 102 Front Squats @80-85% Conditioning: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 –...Read More

Programming NoteSaturday and Sunday WODs will be determined based on the release of Open Workout 20.3. REMINDERWednesday is Bring-a-Friend Day! DETAILS >> 5:30 – 7:15 PMInjury Screening with Dr. Stacy Snow. DETAILS >> Overview of the Week WODsEventsMondayDeadliftsInjury Screening with Dr. Stacy Snow (5:30-7:15 pm)TuesdayFront SquatsFree Beginner CrossFit Class (6:45 pm)WednesdayLong MetCon (Run/Row)Bring-A-Friend Day!ThursdayOverhead SquatsFridayOpen...Read More