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

REMINDERNext Wednesday is Bring-a-Friend Day! DETAILS >> Strength: E3MOM 185 Touch-and-Go Power Snatches (Max Effort) Conditioning: 4 Rounds2 Rope Climbs (Fx: 1 Rope Climbs) (Rx+: 1 Legless/1 Normal)30 Wall Balls (20/14)Read More

10:00 AMCrossFit Kids! Strength: Turkish Get-ups:4-5 sets of 3 on each arm, increasing to a challenging KB weight Conditioning: 3 RoundsWork 1:00/Rest 0:30 1: Russian Kettlebell Swings (32/24) (Fx: 24/16)2: Calorie Ski Erg3: Power Cleans 185/125 (Fx: 135/95)4&5: 600m Run (Fx: 400m Run)Score is total reps completed. Read More

REMINDERCrossFit Kids is tomorrow at 10:00 AM! DETAILS >> Open Workout 20.2 AMRAP 204 Dumbbell Thrusters (50/35) (35/20)6 Toes-to-Bar (Hanging Knee Raises)24 Double-Unders (Single Unders)Read More

Strength: Every 1:30 for 4 Rounds, Alternating Stations1: 10-15 Each Arm Dumbbell Bench Press2: 10 Each Arm Dumbbell Bent Over Row Conditioning: For Time20/16 Calorie Assault Bike100 Double-Unders (Fx: 75 DUs)15 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)Read More

REMINDERCrossFit Kids is this Saturday at 10:00 AM! DETAILS >> Strength: E2MOM 20, Alternating Stations1: 5 Tempo Back Squats (33×1) (↑)2: 10 Back Rack Lunges (↑) Conditioning: AMRAP 810 Single Arm Dumbbell Push Press (5R/5L) (50/35) (Fx: 35/20)10 Single Arm Dumbbell Thrusters (5R/5L) (50/35) (Fx: 35/20)25 ft. Handstand Walk (Fx: 50 ft. Bear Crawl)Read More

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: E3MOM 18Hang Power Clean + Front Squat + Hang Squat Clean Conditioning: 6 Rounds With a Partner, Alternating Movements400m Row10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)10 Burpees...Read More

Programming NoteSaturday and Sunday WODs will be determined based on the release of Open Workout 20.2. Overview of the Week WODsEventsMondaySplit JerksTuesdayClean ComplexFree Beginner CrossFit Class (6:45 pm)WednesdayBack SquatsThursdayDumbbell BenchFridayOpen Workout 20.2SaturdayTBDCrossFit Kids! (10:00 am)SundayTBD Strength: E2MOM 162 Split Jerks (↑) Conditioning: For Time800m Run50 Deadlifts (185/125) (Fx: 155/105) (Rx+: 205/140)25 Chest-to-Bar Pull-ups (Fx: Pull-ups)25...Read More