Conditioning: AMRAP 2510 Hand Release Push-ups15/12 Calorie Row20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)25 Sit-ups Finisher: 3 Rounds For Quality100m Farmers Carry (Heavy KB)30 sec. L-Sit (From pull-up bar) 10/Arm Tempo Bent Over Dumbbell Row (32X1)Read More

5:30 – 7:30 PMInjury Consultation and Body Work with Dr. Sarah. DETAILS >> Strength: E2MOM 16Hang Power Clean1: 7@ 55%2: 6@ 60%3: 5@ 65%4: 4@ 70%5: 3@ 75%6: 2@ 80%7: 1@ 85%8: 1@ 90% All multi-rep sets should be touch-and-go. Conditioning: Work 2:00/Rest 1:00 until you have completed:6 Rounds10 Deadlifts (185/125) (Fx: 135/95) (Rx+: 225/155)15...Read More

Naughty or Nice is a worldwide event where box members come together in support of the children’s charity of your gym’s choice. We will be completing the Naughty (Rx) or Nice (Scaled) workouts during all of our normal class times on December 14. FREE to Participate. Athletes & spectators are encouraged to donate an unwrapped gift for a...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: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Bench Press @ 65-70%Strict Pull-ups (Rx+: Chest-to-Bar) Time Cap: 20...Read More

REMINDERRegistration is live for the CrossFit Open! Sign up here! Overview of the Week WODsEventsMondayBack SquatsTuesday Bench Press Free Beginner CrossFit Class (6:45 pm)Wednesday Power Cleans Injury Consultation with Dr. Sarah (5:30-7:30 pm)Thursday Long MetCon Friday Strict Presses Saturday Power Snatches CrossFit Kids! (10:00 am)Sunday AMRAP Intervals Strength: E3MOM 183 Tempo Back Squats (33×1) (Max...Read More

Conditioning: “16.3”AMRAP 710 Power Snatch (75/55)3 Bar Muscle-ups Finisher: EMOM 201: 45 sec. Hollow/Tuck Hold 2: Rest3: 50 ft. Handstand Walk (Fx: 40 sec. Handstand Hold)4: Rest5: Max Time Parallette L-Sit HoldsRead More

Welcome to the team Coach Steve! Strength: Deadlift25 minutes to establish a 1 rep. max. Conditioning: For Time25 Thrusters (115/80) (Fx: 95/65)25 Burpees-Rest 2 minutes-25 Thrusters (95/65) (Fx: 75/55)25 BurpeesRead More

Strength: 3-4 Rounds5 Skin the Cats6 Turkish Get ups (3L/3R) (Increase weight each round) Conditioning: “Split Triplet Modified” 5 Rounds1 Legless Rope Climb (Fx: Rope Climb)100 Double-Unders (Fx: 75 Double-Unders)10 Dumbbell Hang Split Snatches (50/35) (Fx: 35/20)10 Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20) Time Cap: 20 minutes.Read More

Strength: Back Squat25 minutes to establish a 1 rep. max. Conditioning: AMRAP 103 Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)3 Strict Handstand Push-ups (Fx: Kipping HSPU) Add 3 handstand push-ups each successive round (Rd. 1 = 3 HSPU, Rd. 2 = 6 HSPU, etc.).Read More

Conditioning: 5 Rounds30 Russian Kettlebell Swings (32/24) (Fx: 24/16)400m Run-Then-50/40 Calorie Row Finisher: 3 Rounds 100m Plate Pinch Carry (25/15)5-10 Strict Pull-ups (3 sec. negative) 100m Double Kettlebell Front Rack Carry (24/16)Read More