Free Double Under and Pistol Skills Clinic! On Saturday, April 20th at 11:30AM we will be working on two movements: The double under and the pistol. We will spend the first 30 minutes working on double-unders and the second 30 minutes on the pistol. Are you tired of having to scale every time you see...Read More

=============================== E3MOM 18 5 Power Clean and Push Jerks Set 1: 50%Set 2: 60%Set 3: 60%Set 4: 65%Set 5: 65%Set 6: 70% Does not need to be touch and go. Percentage based on clean and jerk 1RM Tabata FranAlternating movements for 2 cycles (8:00)Thrusters 95/65Pull-ups Score is total repsRead More

Spring Clean Up Seminar is this evening, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming consistently...Read More

Spring Clean Up Seminar is this upcoming Monday, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming...Read More

Spring Clean Up Seminar is this upcoming Monday, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re coming...Read More

Spring Clean Up Seminar is this upcoming Monday, April 15th at 6:30PM!! (No 6:30 or 7:30PM WODS) Would you like to understand more about nutrition, how food can be used to help you live a stronger, happier, and healthier life? If you’d like to focus more on you nutrition, now is the time. If you’re...Read More

=============================== E4MOM 20Deadlift:Set 1: 10@60-65% Set 2: 10@65-70%Set 3: 10@70-75% Set 4: 10@70-75% Set 5: 10@75-80% Immediately after each set, row 1 minute, easy pace, damper at 3 or less. For time:400 meter run with Dumbbell (50/35) (Fx:35/20)40 Alternating Dumbbell Snatches (50/35) (Fx:35/20)40 Wall Ball Shots Post WOD Finisher:2-3 sets of:DB Curl 21’s7 Halfway to...Read More

=============================== 3 Rounds10 Strict T2B5-10 Strict Pull Ups (C2B if possible)10-15 Ring Push Ups200m Run (Easy, recovery pace) 4 RoundsAMRAP 35 Hand Release Burpees over Bar4 Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105) 3 Ring Muscle Ups, Fx: 6 Chest to bar pull ups2 Power Snatches (135/95) (Fx: 95/65) (Rx+: 155/105) 1 Rope...Read More

I started my first Foundations class at CrossFit Route 7 on April 9, 2018, and can’t believe how different my life is now. I’ve generally been pretty active throughout my life but struggled with consistency, especially if it’s something I was doing alone. When I started CrossFit, my goal was to find something that I...Read More

=============================== Back Squat:10@60-65% 2×10@65-70%10+@70-75% Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats. “AMRAP 12:10 Reverse Back Rack Barbell lunges (135/95) (Fx: 115/80)10 Box Jumps (30/24) (Fx: 24/20)10 abmat situps Rx+ 155/105″Read More